These days all the Kim Kardashian buzz is surrounding her weekend nuptials to Kanye West. But there was a time when her famous derrière got most of the attention. In honor of those good old days and the first weekend of summer, we had Lisa Wheeler, senior group fitness creative manager for Equinox gyms, put together a series of exercises to get the best possible behind in just four weeks
Watch and learn your new strength workout regimen below, plus nutrition and cardio tips to help burn more calories as you go. For best results, alternate your two weekly exercises for three sets, three times a week.
Exercise #1: The Suspension BridgeBegin on your back with your right foot on a yoga block or thick book. Pull your left knee into your chest with both hands. Press into the block, brace your abdominals, and lift your hips up, hold, then lower to your starting position. Do 10 reps, then hold at the top for 10 pulses. Repeat on the other leg.
Exercise #2: The StarfishBegin on your left side with your forearm on the ground, your shoulder directly over your elbow, both knees bent, with your heels in line with your hips. Bring your right elbow and right knee in as you lift your left hip off the ground. Reach your right arm overhead and extend and straighten your right leg. Lower to your starting position and try to keep your hip just “kissing” the ground. Perform 10 reps then hold at the top for 10 seconds. Repeat on the other leg.
Nutrition Tip: Clean up your diet. Begin to replace sugars, processed white flour, and other processed food with fresh berries, veggies, and lean protein.
Cardio Tip: To really burn calories and fat, add one minute of mountain climbers after each exercise for a four-exercise circuit (suspension bridge, mountain climbers, starfish, mountain climbers, repeat). For the mountain climber, get in the push up position and alternate bringing your knee to your chin with either leg. Holding your body weight will strengthen and stabilize your arms and shoulders, as well as your core.
Exercise #1: Butt BlasterBegin on your hands and knees with your shoulders over your wrists and hips over knees. Brace your core, bend your right knee, then lift your leg until your thigh is parallel to the ground and your heel is pressed to ceiling. Without shifting or rounding your back, reach your right knee across your left leg and aim to touch the inside of left knee. Press your heel back up to ceiling for one rep. Perform 20 reps, then hold at the top for 10 pulses. Repeat on the other leg.
Exercise #2: Swinging GateBegin in a left side plank position with your left hand under your left shoulder, your left knee bent, your right leg extended, and your right hand on your right hip. Lower your right leg to the floor, then lift back up. Keep your core engaged and swing your right leg behind you while squeezing your glutes. Return to starting position. That’s one rep. Perform 10 reps then hold at the top for 10 pulses straight up and down. Repeat on the other leg.
Nutrition Tip: Drink more water. You should aim for half your body weight in ounces a day to remain hydrated. Try adding a cucumber or a lemon slice for a refreshing change.
Cardio Tip: Twice a week add a 30-minute cardio workout of jumping rope and boxing to your program. Warm up with a five-minute light jog and mobility exercises, alternate jumping rope for four minutes with one minute of punches (jab, crosses, upper cuts, hooks, however you please). Repeat circuit four times and cool down for the last five minutes.
WEEK THREE
Exercise #1: Goddess SquatBegin standing with your feet wide apart and slightly rotated out from the hip. Put your hands together in a prayer position at chest level. Keep your chest lifted, drive your hips back and down into a deep squat position, while pressing knees slightly open. Go as deep as you can, keeping your heels down, chest up, and shoulders back. Press into your heels and stand back up. Perform 10-20 reps.
Exercise #2: Deadlift ReachBegin standing on your right leg. Hinge at the hip and bring your left knee up. Reach your left hand to right foot and right arm out to the side to as you swing your leg back. The goal is to keep the left leg straight and make one long line from head to toe, parallel to the ground. Return to the starting position, keeping spine neutral. Perform 10 reps then repeat on the other leg.
Nutrition Tip: Add fiber to your diet. Fiber helps diminish the amount of visceral fat that can build up around your belly. Aim for 10 grams a day from beans, crunchy vegetables, almonds, whole grains, brown rice, and berries.
Cardio Tip: Try a suspension class that will challenge your arms, strength, and endurance like TRX, aerial yoga, pole dancing, or trapeze
WEEK FOUR
Exercise #1: Traveling Curtsey SquatBegin standing with your feet under your hips and your arms by your side. Step your right leg behind your left, bend both knees, and reach your left hand towards the floor. Keep your chest up, your spine long with your knee tracking over your mid-foot. Be sure to keep your glutes tight and avoid letting your left knee collapse in. Return to standing and reach both of your arms overhead. Repeat to the other side, right and left equals one rep. Perform 10-15 reps at a consistent speed.
Exercise #2: Frog JumpsBegin standing with your feet a little wider than your hips and your arms overhead. Swing your arms behind and bend both of your knees into a squat. Swing your arms in front and jump forward, extending your hips, knees, and ankles. Land on both feet with your knees bent, swing your arms back, and jump backwards. Forward and back equals one rep. Perform 10-15 reps.
Nutrition Tip: Get more sleep. Sleep deprivation can decrease your metabolism and if you're tired you're more likely to make bad food and drink choices.
Cardio Tip: Add one "big bang" move like a squat jump or a burpee to the end of your workout. Perform the exercise as hard and as fast as you can for 20 seconds, then rest for 10 seconds. Repeat for a total of eight rounds.
And there you have it. A booty to rival Kim's.
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