Get ready to feel all kinds of BOOTYLICIOUS!
As many of you have requested, I put together a great 30 day butt challenge that is easy to do wherever you are… at home, in your garden, at the gym….
HOW TO DO A SQUAT: Stand with your feet apart, directly under your hips, and place your hands on your hips. Tighten your stomach muscles. Standing up tall, put your shoulders back, lift your chest, and pull in your abdominal muscles. Lower down, as if sitting. Bend your knees while keeping your upper body as straight as possible, as if you were lowering yourself onto a seat behind you. Lower yourself as far as you can without leaning your upper body more than a few inches forward. Don’t allow your knees to go too far forward. You don’t want them to stick out past your toes.
HOW TO DO A BRIDGE: Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
HOW TO DO A LUNGE: Keep your knees aligned, front knee over your shoe and back knee pointing down. Watch yourself lunge with a side-view mirror. Make sure you aren’t leaning too far forward or back or rounding your spine. Keep your knees, hips and shoulders all facing in same direction — forward. Think about how you are distributing your body weight. Don’t force your weight into your kneecaps but rather use them as a hinge. Engage your quads, hamstrings and glutes. To make it harder you can also lift one leg and only use one leg to lift up (which is showed in picture).