We have all heard that the #1 secret to getting BOOTYLICIOUS is Squats. While this is true, there are other things that you need to be doing: working against resistance. Don’t get me wrong-bodyweight exercises kick ass-literally-but if you have access to Vixen KETTLEBELL or SANDBAG classes (or use of resistance/weights), this will help speed things up for you.
Some HOT Tips:
Use a challenging weight. Don’t work in your comfort zone.
To gain muscle, studies show that you need to not only lift heavier, but use fewer reps.
Sprints are great. For more of a challenge, try sprinting up hill or on the soft sand and avoid any long distance running.
Don’t forget to take your time and not rush your movements. This also ensures that you complete each rep completely and not half assed or you’ll only be getting a “half-ass”!!
Here are 3 moves that are perfect for targeting your BOOTY while you are at the gym. Use weights that are most comfortable to you and your fitness level, but do not be afraid to try new things to push yourself a little bit.
1. Goblet Squat
Stand upright and hold a kettlebell with two hands so that it’s in line with your collarbone. Keep it at this height throughout the movement to simultaneously hit the shoulders, biceps, and triceps, while maintaining strong posture.
With your chest lifted and abs tight, slowly lower down until your quads are BELOW parallel, hold for 5 seconds, and explode upwards through your glutes. As you rise up push through your heels, not your toes.
Stand upright and hold a kettlebell in front of your body at thigh height.
Place a slight bend in your knees, maintain a flat back, bend at the waist, and slowly slide the weight along the front of your legs until it reaches your shins. So you are hinging at the hips not squatting.
Hold the stretch for 1 second, powerfully contract your butt, and accelerate back up to starting position.
3. Single Leg Bridge
Lie on your back with your knees bent so that your feet are flat on the ground. Place the kettlebell on your pubic bone (handle of bell in between thighs). Use your hands to support the kettlebell so it doesn’t fall off.
Press up through the feet to go into a “bridge” so that your body weight rests on your feet and middle of shoulders.
While in this position, extend one leg up to the sky and keep it in this position while you lift and lower your hips through a full range (all the way up and all the way to ground).
The backs of thighs (hamstrings) and glutes are the main targets during the bridge. Make sure you push through the heel on the ground and squeeze the glute muscle as you push up through the heel. Once you have done one side move straight onto working the other leg.
It’s important to hit the beach this Summer feeling body proud regardless of where you are currently at in your fitness journey so in the meantime keep using these exercises in your weekly workouts or get to a Vixen KETTLEBELL HELL or SANDBAG HIIT class to experience how to really work your Booty:)
Head to www.bondivixen.com to purchase our Intro Week Offer of Unlimited Classes over 7 days for only $10!!!