BIKINI BODIES PT 2 – Hips & Butt!

13 04 2009

Welcome back to BIKINI BODIES 2009!  Part 2 will cover your butt and hips…another trouble zone for ladies especially.  These particular moves have a great track record, helping some of my best clients shave 2-3 inches off their hips and thighs in under 3 months!  So let’s talk about our hips!
The goal here is to target all sides of your hips and butt , from the inner hip flexors to the glutes and everywhere in between.  To do that, we need a variety of exercises with different stances to target each muscle group from a variety of angles and directions.  I have tried to include exercises that require no equipment so you have no excuses!  You can hop off the couch and get in a full set or two of an exercise during commercials.  SO, let’s get started!

Hips:  Most of these exercises do double duty and will work both your hips as well as your butt, so get moving and see those inches start melting off!  Keep your chest high and your weight on your heels.
1. Plies! – This is also called a squat, but what makes it a plie instead of a squat is CONTROL!  Move slowly but with purpose.  Imagine the weight of your body as your load and imagine pressing your feet into the floor to lift your body away from the ground as you straighten your legs.  Never lock or pop your knees, slow and steady is the name of the game.
Complete 10-20 repetitions of each plie type, repeated for 3-4 sets is perfect!
Try different leg and foot positions such as;
Regular squat -Slightly wider than hip width apart, toes facing forwards)
Sumo squats – Super wide stance, knees tracking over your toes, back straight
Turned out – Feet a little wider than hip width but toes and knees turned out.
1st position – Heels together, toes apart.  This will be a shallower squat than others, but will help target your butt, especially those charming little half-moons of jiggle that we all try to cram back into our bathing suits…;)
1 Legged squats – Can be done against a wall for support of without a wall to force your stabilizer muscles to work as well.
* Check back soon for some squat videos where I’ll show proper position and technique as well as some other types of plies/squats that are difficult to explain, but very effective!*

2. My Richard Simmons Series;  Richard really had a few things right back in the day.  I have borrowed some inspiration from him and created something I call ’The Richard Simmons Series’
To start, lie on your side, supporting your head with your hand and your feet stacked on top of each other.
Straight lift – simply lift the top leg up to a 45 degree angle and lower with control.  Keeping your abs engaged and the rest of your body still.
Pulse –  Same idea as the straight lift, simply lift as you would, but instead of lowering the leg completely, lower it about an inch before lifting again.  Repeat.
Soccer kicks – Same starting position but kick up and out like a soccer ball is coming at you ( a video will be coming to help with these…)
Circles – Imagine drawing a small circle with your toes and use your abs to keep everything above the hips still.  Always do an equal number of circles in each direction.
* Complete 10-12 of each type of lift 3-4 times and you’ll feel the burn!*

3. Inner Thigh Lifts – Same set up as the Straight lifts above, but cross the top leg over the bottom leg and rest the inside of the top foot on the ground.  Now you are using the bottom leg lifting, the inner thigh and hip are doing the work.
Lifts – Just lift and lower the inner leg concentrating on controlling the movement.
Pulses and circles are the same, just using the inner leg.

NOTE: You can make any of the above leg exercises more challenging by adding ankle weights….

4. Leg Pulses – These are hard to explain, I will shoot a video shortly, stay tuned for updates.   Be glad this isn’t here yet, it’s a tough one…. 😉

Butt! – Whether you want to minimize your jiggle or increase your lady lumps, the answer is to work out those gluteal muscles!
Squats work well as do these;

1. Kneeling series!  3 exercises you can do at one time from all fours.
Turned out lifts – Cross one ankle over the other from all fours and lift that top leg up as far as your hips will comfortably allow, keeping the knee slightly bent.  Make sure you keep your core engaged to support your lower back.
Donkey Kicks – Kick straight back with force as though you were kicking some toilet paper off the bottom of your shoe…make sure no person or thing is directly behind you 😉
Fire Hydrant Extensions – Lift your leg with your knee bent to the side, like a dog at a fire hydrant.  Then extend the knee and kick out to the side before lowering to starting position again.
Complete 10 reps of each of these three exercises on each leg for 3 sets, you’ll have a booty worthy of celeb envy in no time!

2. Standing back kicks – Same concept as the Donkey Kicks from above, simply standing.  You can generate more force when you are standing and it will force your abdominals to work harder to keep you balanced.  We always love exercises that do double duty!

3. Hip and Butt opener – Lying on your side, bend both knees to about a 45 degree angle.  Using your hands to create some gentle resistance, simply open the top knee as far as you are comfortable with while keeping your bottom knee stable on the ground.  Keep your heels glued together and increase or decrease the resistance from your hand according to your current ability.  10/side 3-4 times should be fine.

SO, there are our Hips and Butt exercises, keep checking back for the next installment of BIKINI BODIES, THIGHS & HAMSTRINGS!!!!

Keep working hard and you’ll have a banging beach body before you know it!

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