Top 4 Booty Workout Sequences
- Single-Leg Raises
- Sumo Leg Deadlift
- Curtsy Lunges
Toning and firming some of the largest muscle groups in your body offers tremendous health benefits besides enhancing your profile. Directly related to your core abdominals and lower back muscles, working on your glutes, quads and hamstrings with a variety of exercises can increase your flexibility, balance and self-esteem. One-Life Fitness on Spedding Court is your Kelowna gym, complete with professional trainers who can deliver the results you crave. Here are some of our favourite booty concentrated exercises that you can complete with a yoga mat or on your lunch break.
If you are suffering from lower back pain due to too much sitting at work or wearing terrible shoes, this exercise will help relieve tension in the area while engaging your gluteals at the same time:
Lie on your back on a mat with your knees bent and feet flat on the floor. Keep your arms by your sides. Lift your hips straight up towards the ceiling and hold for the count of 1 before lowering back down. Ensure you squeeze your hamstrings and your glutes when you are raising your hips while taking care not to overarch your spine. Aim to complete 60 seconds of lifts.
For more of a challenge, try extending one leg at the top of the lifting sequence and hold the position for 5 seconds. Repeat this exercise for 30 seconds on each leg.
This move incorporates balance with an excellent thigh stretch while working your glutes at the same time.
Stand up and keep your feet hip distance apart. Hold a 5lb dumbbell in each hand. Bend your left leg and raise it approximately 3” off the floor. Keep both arms extended in front at chest height with palms facing down. Raise right arm above your head while keeping arms straight and old for 3 counts, return arm to chest height. Continue alternating your arm raises until you have completed 4 reps on each arm or 8 reps total. Switch legs and do 8 more reps on the other side.
Sumo Leg Deadlift
Harness the power of your body while learning to use your natural body weight to your advantage. Personal training Kelowna enables you to learn some hardcore exercises at One-Life Fitness and create a routine to continue in the comfort of your home, at work or whenever you need a deep stretch and an alternative to squats. Stand on your right foot and bend your left leg in front of you, keeping your knee at hip height. Slowly fold yourself forward while engaging your glutes. Reach both hands toward the ground as you kick your left leg straight out behind you. Pause for a count of 3 an then slowly return to the starting position in a controlled fashion to complete one rep. Start out with 20 reps on each leg and work your way up from there.
Fun and effective, this twist on traditional lunges engages many more muscle groups for the ultimate benefit of a sveltely toned backside. Start with your feet hip width apart while keeping your hands pressed together at your chest. Maintain square hips and step your left leg behind you diagonally while bending both knees at a 90 degree angle. Ensure your knees are behind the toes. Pause and press down into your right heel to return to the starting position. Extend your left leg into a sidekick to complete one rep. Switch sides.
Kelowna Gym will Help You Discover Results
Strengthening your backside has exceptional effects on your pelvic floor, balance capabilities and back muscles. A strong base enables us to carry ourselves with better posture and recover easier from the icy driveway slips of the season. Check out this fun sequence you can fit into your day and obtain noticeable results! Feel the burn over the Christmas Holidays and showcase your new physique in 2018! Your Kelowna personal trainers are standing by to walk you through your new customized workout at One-Life Fitness. Join our private gym today and let us help you obtain your fitness goals. There is no better time than now. Stop by and discover your favourite Kelowna gym today!