Build a Bootie Workout!

I don’t think many would argue that nothing fills a bathing suit, a pair of jeans, slacks, a pencil skirt, or adds a nice curve to a little dress than a high, tight and shapely bootie! Put this workout into action 2 times per week to get that bum in shape! The key is proper form, being consistent with your workouts and of course a “clean” diet.

Warm up 5 minutes: either 25 jumping jacks, walk on treadmill or ride stationary bike.  Stretch your calves, hamstrings and quads.

Bench Step-Ups:

Form: As you Step Up on bench with foot, lower your chest towards your knee (some what), keep lower back in alignment, do not round it.  Keeping your foot flat on the bench, push up through your heel using that foot lifting your body at a forward angle recruiting your glutes and hamstrings. Do not use the foot that is on the floor to push off. Lift your body all the way and squeeze glutes, then lower back to start position without totally relaxing the muscles before you step up again. USE SAME LEG FOR REPS THEN SWITCH TO OTHER LEG.

1 set no weight; practice your form do 15 reps each leg
3 sets holding 10-lb. db’s. 15 reps each leg


Walking Lunges:

Form: Keep your back straight, do not round out your lower back. Step out far enough to get a good stretch and dip down deep BUT make sure to keep your knee on your lead leg BEHIND your toe. Push off this lead foot to lift your body up, do not push off the foot that is in back. This form will ensure that you are recruiting your glutes!

1 set no weight; practice your form: 10 lunges each leg
3 sets holding 10-lb. db’s: 15 lunges each leg

Squats:

Form: Position a bench or chair behind you. Stand in a wide stance, position feet outside hip width. Turn feet and knees slightly outward. You will squat keeping knees directly over your ankles not allowing your knees to go in front of your toes. Keep you hips back and visualize sitting way back as if you were going to sit on that chair or bench. Instead just tap your bum on the chair/bench then press back up. Visualize your muscles and recruit them to lift you up. Push up through your heels, keep your legs tight as you press up. Do not use momentum. Do not “bounce” up. Contract your leg muscles and squeeze your bum at the top.

1 set no weight; practice your form: do 15 reps
3 sets holding 1- 15 lb. dumbbell with both hands hanging in front of you: 20 reps



Incline Treadmill:

Finish off with a 15 minute speed walk on a high incline. Try not to hold on to the treadmill rails too tight, use your legs and bum to climb!

Stretch!

Make sure to “listen” to your body. If you start to feel faint or dizzy, stop your workout and slowly walk around to allow your heart rate to come down. Resume your workout only if these symptoms subside.