Jul 282014
 

In just minutes a day you can have a strong perky butt and a toned belly!

I love my butt to be strong and lifted up and my belly to be toned!

Don’t you.

Check out what you can do in 10 minutes to get going.

Take 10 minutes or more if you have it and do this routine 3x/week

 

Butts and Bellies

Exercise Reps Pulses Sets Completed
Glute lift 30-50 30 2-3
Bicycle – abs 30-50 2-3
Glutes with Leg Extension 30-50 10-30 2-3
Ab Curls 20 20 2-3
Ball under foot- lift butt 20 each side 20 2-3
Coming Together – abs 20 2-3
Walk the Wall – abs 20 2-3
Squats 20-50 10-30 2-3
Burpees 10-15 2-3
High plank step out step in 8-12 2-3
Toe tapping – cardio 1-2 minutes add weights for advanced 2-3
LungesAdd:1)Kick lunges2)Back lunge/Kick Forward3) Flying Lunges 30-50 2-3
Glute lift with Tubing 15-20 20 2-3
High plank pull knees in 12-36 alternating legs 2-3
Step up and down on your stairs or step 1-2 minutes 2-3

CONGRATULATIONS! You did the workout! WOOO HOOO :o)

 

ball under foot hamstring

glutes hams one leg lifted

 

Trainer Technique Tips for Glute Exercises!

ü  Lay on your back with your knees bent and your hips, knees and toes in a line

ü  Pull your heels toward you without moving them. This fires up the hamstrings! FEEL IT??

ü  Press your arms into the floor for extra triceps and back work or lift them to the ceiling – what differences do you feel?

ü  Wrap your tailbone between your legs to lengthen your spine

ü  Lengthen your chin towards your chest

ü  Focus on your glutes and feel them working

ü  When you do the Ball Under Foot Glute Exercise (use a squishy ball from the dollar store), press into the toes and not the heel for more hamstring work

ü  When you do the Glute with Leg Extension keep your hips even to further challenge your core

ü  When you do the Glute Lift with Tubing Exercise

o   Attach tubing securely over your shoe and point your toes

o   Depending on where you hold the tubing will determine the amount of resistance you would like

o   This exercise can be done on your forearms or hands

For more detailed descriptions about core work, check out Thanks to Planks.

bicycle correct

Coming together

Walk the wall - correct

Trainer Tips for Core Exercises

Bicycle  

Crazy glue your buttocks to the floor and keep them there the whole time performing this exercise

Beginners – legs higher off the floor

More advanced – legs lower to the ground – make sure your lower back does not arch

Keep your elbows back and twist from your ribcage

Think ribcage to hip, followed by shoulder then elbow and feel the work in your core

Coming Together  

Keep your upper body crazy glued to the floor and elbows wide

Start with your legs in table top position

More advanced- straighten your legs

Engage the lower portion of your abdominals and slowly push your lower back into the floor

Curl your upper body off the floor to meet your knees and squeeze

Perform reps slowly and controlled

Walk the Wall   

Extend legs up to the ceiling

Slowly begin to walk down the imaginary wall

Only walk to where neutral position starts to falter

Walk back up the wall focusing on the core

Either bend the legs or shorten the walk or wait until your core is stronger if your back is arching.

This workout is included in my e-book Get the Skinny on Skinny Jeans, request your free copy today!

Want more great BUTT Conditioning Exercises?  Join any of my classes at Move Your Body Studio in Bobcaygeon 

Want to tone and chisel your inner and outer thighs, then check out the Chisel Workout 

Yes, I want the Dissolve Your Cellulite Freebie NOW, click here

Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades and has coached and trained many clients during this time. She is a certified Personal Trainer, Precision Nutrition Coach, Pilates/Aerobics/Yoga Instructor and more. She is the creator of the Busy Mama Reboot 28 day program, 10 Day Body Reset Detox, 30 Days to a New You, Holistic Weight Management System and many more on-line programs. To find out more about these life changing programs check out the testimonials and information at www.moveyourbody.ca

Tanya has created FREE Healthy Living Challenges that you can sign up for HERE, because even though we know all this “healthy stuff” it’s good to be reminded to keep it in our awareness. Tanya created the Busy Mama Healthy Mama Facebook page so that like-minded mama’s could get great healthy information and recipes in a fun and light-hearted way.

Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending, the 21 Laws of Irrefutable Fat Loss, How to Get Rid of Cellulite and more. Her blog, www.tanyamorrison.ca  has lots of great articles to help you navigate your way to the healthy life you want, tons of recipes and great tips!

Tanya presents High Performance Nutrition for Kids and Teens, How to Become an Efficient Fat Burner, hosts Raw Smoothie Parties and many more presentations. Please contact her to set up your presentation.

Lifestyle Coaching Available
Are you in need of a Lifestyle Adjustment? Stumped about what to eat, how to move and what to think? Keep sabotaging yourself? Can’t lose weight? Exhausted?

How to get started

I don’t know where to start…I’m overwhelmed
Let’s chat. Click here to send me an email. Let me know your goal(s). I’ll email you back to arrange a time for your 30 minute complimentary discovery call. Coaching can be done via email, phone, skype or in person.

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Yes, I want the Dissolve Your Cellulite Freebie NOW, click here

 

 

 

 

 

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