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Today, we’re going to do an exercise that you can use to lift up
your butt. We’re going to do 4 workouts and each one is specifically
designed to lift up your butt.
The first exercise is the “burpees.”
Now, burpees are great for lifting your butt because when you jump
up and then squat, you’re really going to contract the butt and that’s going to
lift up that butt muscle.
Make sure you don’t arch your back, keep your spine tall and
engage your core.
When you come down, jump your feet back. Make sure you don’t
drop your butt.
A lot of people make this mistake so you really want to use your
core to make sure you’re in a plank position.
And then when you jump forward, you squeeze that butt again.
So, that’s going to help lift your butt as you explosive jump up
and that’s one burpee.
The next exercise is called a “Twisted Lunge.”
In the lunge position, we’re going to once again contract that
butt muscle because that’s what going to lift up
your butt.
When you lunge down, you’re going to keep those butt muscles
contracted and then we’re going to twist to the side and that’s one.
You come back up and then you go down, so that’s two.
The third exercise is called “mountain climbers.”
With mountain climbers, you come down to a plank position…
Start with your core engaged, then switch your right foot forward
and then your left.
Now, it’s really important that you squeeze that butt muscle every
time you move your right foot forward and your left foot forward because that’s
going to lift up your butt even
faster.
And the fourth exercise in this butt-lift series is called the “Standing
Split.”
From here, you’re going to squat down with your right knee almost
to the ground and then when you straighten your front leg, you’re going to
reach that top leg up to a standing split.
Now, you can feel that the standing leg is really going to tighten as you lower and as you
straighten.
It’s really important to listen
to your body, this is a very deep lunge right here.
Even if you don’t go all the way, you’re still getting that butt nice, tone and lifted.
So, we’re going to do each side for 30 seconds and then we’re
going to alternate to the other leg and do that same movement on the other
side.
Then we’re going to rest for 30 seconds. I’ve got a timer right
here.
Are you ready to go?
Take a deep breath in. Here we go.
Let’s go to burpees. Jump up and down. Use your core. Breathe.
Make sure you’re engaging the butt muscle so we can lift that butt up.
All right, lunging twist.
Lunge and twist. Come back and up. So, now we’re really isolating
into that butt muscle.
You can feel how it’s contracting and lifting. Make sure you keep
your breath flowing and you keep your spine tall, engage your core.
It’s going to lift up your butt from all angles.
Next is mountain climbers, let’s assume plank position.
Keep your breath going, keep it moving. Squeeze that butt so
you get a really nice, lifted
butt.
After that is the standing splits, so kneel down and squeeze that
leg up.
You can slow this one down because you really want to isolate the
movement and you really want to feel that glute muscle contracting.
This is what’s going to lift up your butt and give you that nice, round, perky butt.
So, the standing leg is the one that’s taking the most of the
tension but I also feel it in the butt muscle that’s lifting the split up.
This is how you get maximum
results with the least amount of effort, AND in the least
amount of time.
All right, we’re going to rest for 30 seconds. Keep
breathing, it’s so important to oxygenate your body.
For the full workout you want to do this for a total of 3 rounds.
You’re going to feel so good. You’re going to have a nice, tight, tone and lifted
butt.
You know, a lot of people are going to come up and say, “How did
you get that butt?”
And you’re going to say, “Well, I was doing Andréa’s butt workout.
And she’s the one who showed me how you can get a nice, tone, lifted butt in
just a few minutes
a day.”
You don’t have to spend thousands of dollars on a personal trainer
or go to a gym.
When you feel great wearing your bikini at the beach or at the
pool, it’s all worth it.
This workout is what’s going to burn that butt fat for you.
You deserve a great butt. You deserve to feel great.
By Andrea Albright,
she is an exercise specialist, fitness and weight loss expert and creator of
the My Bikini Butt program. This is a step-by-step guide for losing weight
while shaping and toning the lower body trouble areas like your legs, butt,
hips and thighs.
This program can
significantly reduce cellulite and is designed to work in just 28 days without
starvation diets, giving up your favourite foods, or killing yourself at the
gym.
