Here’s the email that you’ve been waiting for –
everything you need to know to shape up your booty. Keep reading for the
essential exercises that target your glutes to give it the shape and tone
you’ve been wanting.
Better Booty Exercise #1: Hip Lift
A great exercise to work your glutes is the hip
lift. To do this exercise, lie on the floor with your back flat, knees bent,
and feet resting on the ground. While keeping your arms at your sides on the
floor, lift your bottom and lower back off of the floor. Hold for a few
seconds, and then slowly lower yourself. Repeat. To work your muscles even
more, lift a leg in the air when you raise your bottom off the ground. Lower
yourself and then repeat, lifting the other leg.
Better Booty Exercise #2: Leg Lift
To do a leg lift, lie on your side and prop
yourself up on your elbow. Raise your top leg slowly into the air, as high as
you can, so your legs make a “V” shape. Hold for a few seconds, and then slowly
lower your leg. Repeat 10 times, turn onto the other side, and lift the other
leg.
Better Booty Exercise #3: Banded Shuffle
This is a great exercise to get your heart
pumping and to work your butt. To do this exercise you'll need an elastic
sports band. Stand up straight with your legs hip-width apart and tie the band
around your lower legs. Squat down until your thighs are parallel to the floor,
your back is straight, and your abdominals are tight. While in this squatting
position, take several steps to the left, then several to the right. You may
need to use your arms for balance, but your butt muscles should feel it the
most.
Better Booty Exercise #4: Plié or Sumo Squat
Another form of squat is the plié squat. If you
don't have an elastic band, this is the exercise to add definition and shape to
your butt. Start by standing with your legs slightly more than shoulder-width
apart and your toes pointed out to the sides. This is what ballerinas call the
plié position or sumo wrestlers call the start position. For balance, hold your
arms in front of you. While keeping your back straight, slowly squat to the
ground until your thighs are parallel to the floor. Hold this for five seconds
and stand back up. Repeat 10 times.
Better Booty Exercise #5: Lunge
A fifth exercise that targets the muscles of your
butt, thighs, and hips is the lunge. Putting one foot out in front of the
other, lower your body toward the ground, keeping your abdominals tight and
your torso straight. Lower until the front knee is bent at 90 degrees and not
extended past your toes. Stand back up and then extend the opposite leg and
bend. Perform 10 repetitions. For an increased workout, hold dumbbells in each
hand.
Better Booty Exercise #6: Run or Walk
Running or walking outside or on the treadmill
are other great exercises that work your butt while giving you a cardio workout
to burn fat at the same time. Make it your goal to exercise 30 to 45 minutes at
least three times a week, including walking or running each time.
Burn, Baby, Burn! These exercises are excellent
ways to burn extra fat off your butt while adding the definition you desire.
Not used to working your gluteal muscles? You’ll definitely feel the burn the
first few days, but the end result will be worth the effort!
If you’re serious about transforming your body
then call or email today to set up a consultation with us. Together we will
create the perfect program that will quickly get you into the body that you
deserve.
Don’t wait – call or email today to get started.
No More Excuses
Your excuses for being out-of-shape are getting
old. An excuse takes less immediate effort than an action, but in the long run
the action taker always has the advantage.
•
Don’t skip out on your responsibilities with
excuses, instead expect more from yourself.
•
Focus on the big reason why you are not losing
the fat. Make a list of the benefits you’ll enjoy once you achieve your goal,
and read them first thing each morning.
•
Remember that you can only have two things in
life: excuses or results. Which do you want?
Don’t allow excuses to ruin your life any longer.
Egg & Sausage Casserole
Starting your day off with a breakfast that is
low in carbs and filled with protein and healthy fiber is a key way to stay on
track with your fitness and fat loss goals. Many breakfast options today are
filled with simple sugars and grains which sets you up for a day filled with
poor food choices. This recipe for Egg and Sausage Casserole is filled with all
of the energy-packed ingredients you need to power your day, to burn fat, and
to feel great. Enjoy the leftovers for lunch or dinner!
Servings: 6
Here’s what you need…
•
1 teaspoon olive oil
•
½ cup onion, chopped
•
4 links chicken sausage, sliced into ¼ inch
rounds
•
2 cups broccoli, chopped
•
¾ cup shredded cheese, divided
•
8 eggs, beaten
•
¼ cup milk
•
½ teaspoon black pepper
•
½ teaspoon sea salt
1
Preheat the oven to 350 degrees F. Lightly grease
a large casserole pan with olive oil.
2
In a small skillet, place the olive oil over
medium heat. Add the chopped onion and cook, stirring often, for 5 minutes or
until tender. Remove from heat.
3
In a medium bowl combine the tender onion,
chicken sausage rounds, broccoli and ¼ cup of the shredded cheese. Spread this
broccoli mixture over the prepared casserole pan.
4
In a large bowl combine the eggs, milk, pepper,
salt and most of the remaining cheese (save a handful to sprinkle over the top
of the casserole). Pour the egg mixture over the broccoli mixture in the
casserole pan.
5
Cover the casserole pan with foil and bake in the
preheated oven for 30 minutes. After 30 minutes, remove the foil, sprinkle with
the remaining cheese and continue to bake, uncovered, for 15 minutes. Remove
from oven, cool for 10 minutes, serve and enjoy!
Nutritional Analysis: One
serving equals: 197 calories, 14g fat, 4g carbohydrate, 1g fiber, and 14g
protein.
Call today for
a consultation and assessment!
Phone: 219-548-3480
Web: Pumpsfitnessinc.com
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