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Are
you looking for easy and effective ways to tone your thighs and butt?
In this Video HERE, you’re going to get 3 easy
moves to tone
your thighs and butt without doing any lunges.
Yes, you are right! You don’t need to do any more lunges!
So we are going to do 3 moves that are going to shape, lift, and tone while
you lose butt fat
from your butt and thighs.
Are you ready to get started?
Come down with me onto your mat, the first move is called
“Dolphin”.
You’re going to come down onto your forearms, make sure your hands
and elbows are in alignment so you have a really stable base. Then line up
your knees with your elbows.
Make sure your knees are hip distance apart and your elbows are
shoulder distance apart.
When you find that really grounding
stability, take a deep inhale and exhale.
You’re going to lift one leg up. Now you get to decide how far you
lift it.
You can do it midway or if you’d like to go further, you can go
into the full extension lifting that leg all the way up towards the ceiling.
That’s one move, exhale and slowly bring it down.
So let’s do 5 of these.
Every time you lift your leg, you want to squeeze your butt so
we’re shaping the butt
while we’re toning. We’re really targeting into the top of the butt
muscle.
On the last one, extend the leg up as high as you can and then
slowly bring it down.
Now let’s go to the other side. Remember to go at your own
pace and breathe as you lift.
These are called “Dolphin Kicks”.
You can imagine that you’re a dolphin in the ocean while you’re
chiselling away that butt fat, shaping, toning and lifting. You’re also playing, so have
fun!
Remember, it’s always important to enjoy exercising.
Then…when you’re done with that side, push back and slowly walk
your hands up.
So that was the 1st move and the next moves are called “Rainbows”.
So once again you’re going to come down onto your forearms, same
position, make sure your elbows are shoulder width apart, your hands are in
alignment with your elbows, and your knees are in alignment with your hips.
Take a deep inhale, and then you’re going to exhale.
“Level 1″ is just to lift that right leg up and just slowly come
down. So this is going to chisel
away that side butt fat and we’re even getting into the top of
the thigh.
If you would like to go into “level 2″, you’re going to reach that
leg back, place it down, and then bring it forward.
If you’d like to go into “level 3″, then extend out the leg. Bring
it all the way forward, touch the foot down, and then bring it all the way
back.
So whatever level you’re at, let’s do 5 of these.
You want to be connected
to your core so you’re really balanced
and stable.
You’re targeting into those butt muscles: the gluteus maximus and the gluteus
minimus.
We’re losing the butt fat while we are shaping the top of the
thigh.
Keep breathing; imagine how great your butt is going to look as
we’re chiselling away that butt fat. We’re shaping the butt while we’re also slimming down the thigh.
Feels good right?
And for our 3rd move, we’re going to come down onto our back, so
really take your time, and connect to your sitting bones. Lift your arms up and
use your core to slowly roll down onto your back.
And this move is called “Bridge Pose”.
Place your feet down on the ground, hips distance apart. Have your
hands on the ground and then roll one shoulder under and then the next.
So your shoulder blades are moving down your back which really
gives you a nice, wide open chest and your collar bones are spread apart.
So you’re going to squeeze your butt as you lift up, that’s one.
If you would like more intensity, you can lift that right leg up.
You’re going to squeeze with your knees bent. And if you would like to go
even further, bring that foot all the way and lift and squeeze.
We’re going to do 5 of these. Make sure you’re breathing,
especially at the top of that move.
We’re chiselling
away the butt fat,
we’re shaping the butt, and you’re going to feel so great.
Now wherever you are, if you’d like to stay with the basic…it’s
just lift and squeeze.
And if you would like to go further you’re going to lift the left
leg and that isolates the right butt cheek. So you’re really putting all the
tension under one butt cheek at a time.
“Level 3″ is where you lift and squeeze and lift that leg fully
extended.
It’s amazing how simple,
easy, moves can get you such great results when you really
concentrate.
So those are 3 easy moves to shape and tone your thighs and butt,
without doing any lunges.
To do a complete workout, practice this exercise to tone your
thighs and butt and do this routine 4 times.
So that way you will really get the most out of your time of chiselling
the butt and slimming
the thighs.
You’re going to be amazed at how great you feel in a very short
period of time…
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.
