Gabrielle Reece: Butt Workout
As a contributor to Yahoo Health, Gabrielle Reece has given all kinds of good tips on diet and exercise. Be it her master cleanse diet or her abs and core workout, it’s always good stuff that promises a fit physique. This month she has devised the butt blast workout which will really get those buns burning.
In her article she first advises to do plenty of stretching and warming up before starting the exercises because since we are sedentary creatures who sit at the desk all day and on the sofa all night the glutes and hamstrings are often tight and shortened. For each of the below exercises do 2 to 3 sets and 8 to 10 reps per set.
1. Half Jack - Do the jumping jacks but with only your legs. While jumping keep your hands together in front of your chest and be sure to keep your head and core stationary.
2. Body Curl with Weight - Stand in a lunge stance, right leg forward and right arm holding onto something for support. Hold a dumbbell in your left hand with your arm hanging down toward the floor. Lift the dumbbell back and up into a row; at the same time lift your knee up into your chest. Do one set and then repeat with other leg and arm.
3. T Hinge and Weight - With a dumbbell on the floor stand on one leg and bend down with upper body and lift one leg back being sure to keep both legs straight. Hinge down to pick up the weight and go back up to the starting position. Repeat the whole move and place the weight back on the floor. Repeat on both sides.
4. Elevated Reach to Sky Crunch - Lie on the floor and put your calves on a chair or ball so that your glutes are elevated and engaged. With hands above your head and arms straight pulse your lower body up to the sky. This one burns!
5. Side Scissor with Weight – Stand with dumbbell in left hand and right arm holding onto something for support, lift the left leg to the side and pulse your left arm and leg toward each other in a scissor-like motion. Keep arms and legs straight while pulsing. Repeat on other side.
6. Supported Karate Kick with Weight – Place right arm on a sturdy surface for support. Raise left arm (with dumbbell) to side and curl hand toward the chest. Bend the left leg and lift to the side. Kick your arm and leg out to an extended position then return to start. Repeat on other side.
7. Squat Pick Up - This is a three-part exercise. While standing, put two dumbbells at your feet. Squat down to pick up the dumbbell but grab the one in front of the opposite foot. Stand up and then squat down to pick up the other dumbbell on the other opposite side. Stand up again and then squat down and release both dumbbells. Be sure to keep your back straight at all times.
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