Tuesday, August 11, 2015

My must-do leg and butt routine

I LOVE these butt workouts.  I do this circuit at least once a week. Let me warn you though, you will feel the burn a couple of days later.  In the beginning I would fall off the swiss ball and lost my balance a lot.  You will get used to it.  The stronger you get the more you will be able to control your movements.  Add weights as you get more used to them but start little.  You need to master the movement first and then add challenge.  I hope you love these as much as I do.  Like Sofia Vergara says: No pain, no cake!

Single-Leg Split Squat

Stand with your right foot flat on the floor and place the top of your left foot on the ball.  The trick here is to find the sweet spot to rest your left foot so when you lower your body the left leg will go back smoothly and comfortably.  I found that the best position for me is placing the tip of shoes in the middle of the ball.  
Squat your right leg down lowering your body as far as possible.  Press with your right leg to lift your body back up.  Repeat 15 times, then switch sides to work the left leg.
Tip: if in the beginning you cannot find your balance, use a Smith machine or a ballet bar to hold on to something so you create muscle memory for the future.  It also helps to focus on one spot on a wall or floor to keep your balance.

Ball Wall Squat

With your feet hip width apart stand in front of a wall and place a swiss ball behind your back.  Squat down while arranging the ball to hit your mid back while you are in the lower part of the squat.  After arrangin the ball properly, squat down while pressing your booty back towards the wall.  This part is important to target those glutes I know you want to target.  Press back up and repeat 15 times.  You can start with no weights first.  Get the movement right and when you feel like you need the challenge add dumbell weights. 

Kettlebell Swinging Squat

Stand with your feet wider than hip width apart.  Using a 10lb kettlebell, squat down swinging the kettlebell between your legs with straight arms.  Push your hips back during this movement. Let the momentum of swinging the kettlebell carry your exercise.  You do not need to control the movement as if you were doing a shoulder exercise.  The kettlebell will swing back up.  You should stop at about shoulder height (I'm going to far on my video, correct that!!) and while in the upright position push your hips forward while squeezing the glutes.  Repeat 12-15 times. Change to a heavier kettlebell when you feel this has become too easy.

These moves are very effective when combined in a circuit.  Go from one exercise to the other with no breaks in between sets.  Only rest after each circuit of 3 exercises for them to be more effective.  Do a total of 3 circuits for a total of 3 sets of each exercise.

Equipment used

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