How to Get Bootylicious For Christmas and New Years!

REVEllers! As promised , Wednesday is the official day for all things health . Today , i saw it "fit" ( pun intended ) to look at ways you can lift , tone , and generally improve your derriere . Christmas and New Years is right around the corner . Here in Jamaica , we have tons of parties around those times . The last thing any of you would want is a less than perfect butt that droops and sags in those body hugging dresses. Before i go any further , i should give a fair warning :  " There are no magic pills or potions that will transform your butt over night that will instantly give you a Kardashian butt ", ( unless you know a really good plastic surgeon) Don't believe everything you see on t.v . You can have a perfect behind with exercise and a balanced diet . With that being said , let's jump into it !

Warming Up 

Whether you are a Beginner or Expert, WARMING UP IS IMPORTANT !! It increases blood flow to the heart and muscles. It also causes an onset of early sweating . To warm up you would simply , inhale while extending your arms out then raising them over your head , then exhale by slowly dropping them to your sides . Do this for about 5-10 mins.

Curtsy Lunge

Stand on your left foot with your right foot extended out to the side and hands on your hips.  Step your right foot behind your left foot out from your hip and placing the weight onto the heel of your left foot.  Bend both knees into a “curtsy”.  Then push off from your left foot, back to your starting position, and touch your rights toes out to the right.  Switch sides, stepping your left foot behind your right repeating the “curtsy” on the other side.  Repeat, alternating sides. Do 15-20 reps.  One rep equals one lunge on each side.

Standing Leg Kick Back

Stand with your heels together and toes out, rotating from your hips, abs pulled in, spine lengthened, and arms reaching overhead in a “V” position. Make sure your shoulders are back and down.  Standing on your left leg, lift your right foot and place it behind your left knee.  Then extend your leg to the back with your knee bent and leg turned out.  Maintain your arms in the “V” position.  Return the foot to the knee and pulse it back up to the lifted position.  Repeat, and then switch sides.  Do 15-20 reps on each side.

Kneeling Donkey Supreme

Get on all fours with your hands under your shoulders and your knees under your hips.  Make sure your back is flat.  Contract your abs.  Lift your right knee off the floor and pull it straight in toward your chest.  Press your right foot back and up behind you as high as you can without arching your back.  Lower your leg slowly until your toe touches the floor.  Raise your leg again, this time bent at a 90 degrees angle, pulsing your heel toward the ceiling for 5 counts.  Straighten your leg and raise your right leg behind you again and lower it down back to the floor.  Go directly into a “hydrant”, bending your leg and lifting it to the side, as if you were a dog using a fire hydrant.  Release down and repeat the sequence again.  When finished with right leg, switch to left leg. Do 10 reps on each side.

Raised Clam

Lie on your right side with your right arm extended, resting your head on your upper arm.  Bring your straight legs forward until they are about 45 degrees.  Bend your knees, so that your heels are in line with your spine and your hips are stacked on top of the other.  Lift both feet off the floor, pointing your heels up toward the ceiling.  Keeping your feet together, rotate and raise your top knee up and to the back, rotating your leg from your hip and squeezing the side of your butt and hip.  Slowly bring knees back together and repeat.  Switch to the other side after you completed your reps on the right side.  Do 15-20 reps on each side.

Cooling Down/ "Warming Down " : Like Warming up this is also verrrry important . Your body now needs to transition from an overexertion state to a more restful or near resting state . See the video below .

If done correctly , these Exercises should hurt like crazy ! You might even feel out of breath at some point . I would not recommend doing them all at once if you are a beginner , start with one then as your body begins to get use to it , add another and so on .

*Images are subject to Copyright*

*I do not own the rights to this video .. it is the property of Fitness Blender on YouTube.

Information:

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