I am officially bringing back Workout Wednesdays!! Although bikini season is over, it doesn’t mean we should let our health be corrupted by all the Holiday feasts, desserts and pack on those extra Holiday pounds. I am going to be honest, my weakness is all temptations during the Holidays so I am going to bring Workout Wednesdays back to keep myself on track. Whose with me?!
Just because summer is over and we will be covered by sweaters, boots, and scarves doesn’t mean its bye-bye bikini body. Let’s not let all our hard work go to waste just because it is now winter time.
Working those glutes:
What you will need: to stretch, a stable chair, 2 -10 lb hand weights.
- Begin laying on your back with your arms at your side. Bring your knees up so that your legs are at a 90 degree angle and your knees are right over your hips.
- Slowly tap your left toes to the floor and bring then back to the starting position. Then alternate tapping your right toes to the floor.
- Do this for 30 seconds to a minute. Rest. Then repeat two more sets.
- Hints: Make sure you a not making a sound while tapping your toes. Also, if you have any lower back pain, try not brining your toes all the way down.
One- Legged Hip Raises
- Get your stable chair. Lay on your back with your legs extended and your heels on the seat of the chair. Your arms will be by your sides, palms down.
- Lift your right leg straight up, above your hip. Flex your foot. Keeping your left heel on the chair.
- Lift your hips up off the floor until your body forms a straight line from your left heel to your left shoulder, while keeping your right leg straight up in the air.
- Slowly lower hips down while trying not to touch your butt to the floor and keeping your right leg straight in the air. Do 3 sets of 15 to 20 reps on each leg. Switch legs and repeat with your left leg straight in the air.
Single Leg Arm Raises
- This exercise is all about balance. Although you are just moving your arms, keeping your body steady will work your glutes and thighs.
- Start with your legs hip-width part and arms at your side holding 2 to 5 lb dumbbells.
- Bend your right light slightly so your right foot is off the floor. Extend both arms straight out in front of you so that your hands are lined up with your shoulders, palms facing down.
- Keeping both arms straight, lift one arm straight up above your head. Hold for 3 counts then bring arm back in front of you. Alternate to the other arm while keeping your right foot off the floor.
- Continue raising your arms one at a time until you have done 4 reps on each arm.
- Switch legs and continue alternating arm raises.
- Hint: To keep your balance squeeze your glutes and tighten your abs. Even try focusing on one thing in front of you to keep from wiggling around.
Plie Squat/Frog Jump
- Begin standing with your leg slightly farther than shoulder-width apart. Put your hands on your hips and turn your toes out slightly.
- Squat keeping your knees above your ankles and your legs at a 90 degree angle. Don’t bend down so far that your butt goes past your knees.
- Stand up to the starting position. Do 15 reps.
- Then try doing 15 more reps but instead of simply standing up after your plie, jump in between squats. Remember to keep your knees soft while jumping and landing.
- Try doing 3 sets of the Plie squats and 3 sets of the Frog Jump.
Always remember to stretch before and after your workouts, listen to your body and try setting a goal for yourself. One website that can really help with motivation is SlimKicker.com. Here you can make reaching your goal more of a game. For example: if you sprint once a week and avoid gluten points you can earn points. Once you earn a certain amount of points, you then reward yourself with either that new purse you wanted, a hot fudge sundae, a night out, whatever your reward may be. Try it out to make staying on track a little more fun.
I hope these workouts and this website benefit you in some way. We are one step closer to a nicer tush. Be happy, be healthy, and keep your head held high.