Fitness, Workouts

workout of the month: Booty sculpting

Wanna get buns of steel? Try out Live Healthily Ever After workout of the month: Deadlift, Goblet Squat and Harop Curl are the chosen ones this month to improve your behind.

booty workout routine (July)

 

WARM UP:

It is very important to warm up before start your workout routine. One of my favorite warm up routines are the sun salutations. Why? Because it targets all the joints, levels up the heat of the entire body and helps me keep my breathing in order.

HOW TO:

Come with your feet together at the top of the mat. Heels and toes touching if possible, drop the energy, engage the quadriceps, knee caps. Tuck in the belly.

Inhale raise the arms up, exhale fall forward head down.

Inhale look up, exhale step back. right foot, left foot. Chaturanga Dandasana (Hindu/close grip push up)

Inhale roll up the toes, open the chest, look up, Upward Facing Dog.

Exhale roll back over the toes, lifting the hips to the sky, into Downward Facing Dog.

Inhale right leg step forward, twist, raise right arm up to the sky, look to palm.

Exhale Chaturanga (close grip push up).

Repeat other leg and complete 7 times.

May the long time sun shine upon you 🙏☀️🏃 A bit of my cool down after run routine. #angiefliehser #workoutsinvienna #postworkout

A video posted by Austria Health & Fitness Blog (@angiefliehser) on

DEADLIFT:

With deadlift you build your booty and the back of your legs. Hamstrings, lower back and glutes are targeted.

HOW TO:

Stand with feet shoulder apart.

Lift the bar by extending your hips and knees. Contract the glutes to make sure you are fully extending. (be aware to not over pull your shoulders, contracting your glutes will help you in avoiding that)

Keep back neutral and lift with your legs.

Repeat.

Choose your weight that you are able to complete 4 sets of 8 repetitions.

Needed to start the week with a strength lower body training. Happy Monday! 👊

A video posted by Austria Health & Fitness Blog (@angiefliehser) on

GOBLET SQUAT:

The goblet squat is a squat movement is a basic human movement that will prepare you for the bar squats. It targets, the front of the leg, the quadriceps, back of the leg (hamstrings), calves and if you go deeper it will round your booty.

HOW TO:

Pick up your kettlebell, hold it close to your chest and elbows close to your torso or dumb bell.

Feet a bit more out than shoulder wide, with your toes slightly pointing out.

Sink down, squat down, keeping your spine neutral.

Look to the front and stand up with the legs.

Repeat.

Choose your weight that you are able to complete 4 sets of 8 repetitions.

 

HAROP CURL:

The harop curl was introduced to me by my husband who is an Ido Portal Student of Movement. It targets the back of the leg, the hamstrings. It surely brings the booty up. Perfect bodyweight drill to protect knee injuries or pulling the hammies. You will feel the burn with this one.

HOW TO:

Kneel down on your knees with your feet anchored below a heavy object or you can have someone standing on your soles while you point your feet behind you. Break the angle of the knee and lean forward.

If you feel you cannot go further, start to break the angle at the waist and touch your nose to the ground.

Return and repeat. Do 4 sets of 8.

This booty workout routine can be done 2-3 times a week use the body weight version if you are not willing to go to the gym. It keeps your behind strong and toned. Let me know how it went.

Write a comment