Butt Excerise

30 Minute Butt Busters

on June 2015 | in Health | by Robina Abramson, BSCN, MN, PT | with No Comments

Summer is upon us, and many people are searching for the perfect workout to get toned and beach ready. Well, look no further! Here is a great circuit for you to get in shape for the summer. This 30 minute total body workout will tone your body and get your heart rate up!

Here’s how this full-body program works

You’ll need a stability/Swiss ball, a weighted ball and a 5lb dumbbell. To do the full circuit, perform each exercise for one minute. Once you’ve completed the first exercise, move on to the next. When you’ve finished all 10 exercises (10 minutes), rest for one minute and then start again at number one. Complete three cycles, resting for one minute after each cycle.

1. SWISS BALL HAMSTRING ROLL-INS
Lie on your back with your legs straight and your heels on top of the Swiss ball. • Engage your core muscles and use your heels to roll the ball in towards your buttocks. You should feel your hamstrings engage!

2. GLUTE CIRCLES
Position yourself on your hands and knees. Bring your right knee perpendicular to the floor, keeping your hips straight. • Extend your heel out behind you (your right leg should now be straight behind you). Return to the start position. • Repeat for 30 seconds and then switch to your left leg.

3. WALL SITS
Stand with your back against the wall and your feet about 30cm (12″) from the wall. • Slide down until your knees are out in front of you and your thighs are at a 90 degree angle to your torso. You should look like you’re sitting against the wall. • Make sure your knees don’t go further forward than your toes. Love the burn!

4. LUNGE WITH A TWIST
With your shoulders back and your chest out and leading with your right foot, lunge forward so your thigh is at a 90 degree angle to your torso, with your knee above your foot. • At the same time, twist your upper body to the right while contracting your abdominal muscles – place your left hand on your right knee and your right hand on your right gluteal muscles (your butt). Be sure to maintain your form. • Repeat on your left side.

5. JUMP SQUATS
Start in a squat position with your feet hip-width apart. Drive your hands behind you and jump up explosively. • When you land, go right back into the starting squat position and repeat. Make sure to drive through your heels, not your toes, when you jump.

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