3 hot exercises to get that beach body booty!
Kelly Groff – ISSA CFT – Jeremy Scott Fitness
As we approach beach body season, many of us females are focusing on the booty area. Yes we want a flat stomach but we DON’T want a flat butt. So what can we do to make that “perky, C shaped, lifted butt”? Try these exercises and their proper forms!
Squat – definitely a favorite!!
Start with your feet about shoulder width apart, point your feet at about a 30 degree angle. Focus on your heels, make sure your body weight is shifted to your heels, and you stay off your toes. Slowly lower your body as if you are to sit in a chair. Your butt goes out and down, your chest should go forward and up. Your butt will move backwards during the downward phase, do not let your knees protrude over your toes.
Keep your eyes forward, and keep your back slightly arched. Lower your body to as low as you can go without letting your butt tuck. Once you have gone as low as you can push with your heel back up to your start position and really squeeze those glutes.
WHAT NOT TO DO:
Have you ever heard of the term “butt wink”? Butt wink is when you tuck your butt under your body during a squat. This happens due to different aspects of flexibility and mobility in the lower body such as tight hamstrings, tight glutes, and tight hips. It could happen from the lower area such as weak ankles. Either way it is when we see the back rounding.
The proper way to squat is to keep that back in an arch. When you continue to tuck it can be very painful on your lower back, it can cause pinched nerves and protruding discs. So make sure you really focus on the proper technique of a squat before you add any extra weight other than body weight.
Stiff-legged deadlifts:
You can use a barbell or dumbbells for this exercise. Stand with your feet shoulder width apart or narrower, and feet flat on the ground. Start with your arms down, your hands shoulder width apart or even slightly wider. Holding the dumbbells with your palms facing down, tighten up your core, slightly bend your knees, and bend over at the hips.
Keep your back straight eyes on the floor and bend forward at the hips till you feel stretch in your hamstrings, AGAIN DO NOT ROUND YOUR BACK!!! Bring the dumbbells to the top of your feet. Once you have reached the top of your feet slowly come back up to your upright position.
Make sure you keep the bar or dumbbells close to your body. Just like the squats we want our weight shifted to our heels and really focus on squeezing those glutes at the top of the deadlift.
Glute Bridge:
Start by lying on the ground flat on your back. Place your hands to your side and bend your knees. Your feet should be about shoulder width apart and about 5or 6 inches from your butt. Activate your glutes to push your hips up and lift them off the floor.
Make sure you keep your back straight. do not hyperextend your lumbar spine. At the top of the bridge really focus on squeezing those glutes, hold it at the top for a few seconds, and then slowly move your hips back to the starting position.
Doing these 3 exercises along with your regular workout routine will help get your booty in to beach body shape!
If you guys loved this, checkout our Tighter Tummy in 2 Weeks Program
Kelly Groff -ISSA CFT- Jeremy Scott Fitness