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Walk Talk Series Day 32 – Booty Boot Camp

||||Walk Talk Series Day 32 – Booty Boot Camp

Walk Talk Series Day 32 – Booty Boot Camp

Walk Talk Series

Booty Boot Camp

Appreciate Others

Self-esteem isn’t just about self. Looking for the good in others improves how you feel about yourself as well. Today, look for something that you appreciate in 2 other people. If appropriate, find a way to pay them a compliment.

Today’s Walk:

  • 30-60 minute walk in the healthy heart zone 50-60% of your maximum heart rate
  • Warm up with 5 minutes at a very easy pace
  • Find a safe spot with a wall or pole to do a 5 minute easy stretching routine
  • Now resume your walk at a comfortable pace
  • End with 5 minutes of gentle stretching

Advanced walkers: Same

Exercise: Booty Boot Camp Exercises

Booty Boot Camp

If you feel your “rear view” needs a makeover, the right fitness routine can provide a natural lift. Can you achieve the “perfect” Brazilian beach butt seen on TV? That depends partly on your body type and genetics, but most everyone can shape up to look better in jeans. Ready to get started?

Behind It All: The Gluteal Muscles

The shape of the buttocks is defined by muscles known as the gluteus maximus, gluteus medius, and gluteus minimus (hidden under other muscles), as well as the overlying fat. Walking, running, and climbing all work the glutes. Strength training that targets these muscles can help develop a tighter, more rounded look. Adding a few butt-busting moves to your routine may be enough to see a difference.

 

Squat and Tone

The squat tops every list of butt-busting exercises. It directly engages the glutes, and you can build bigger musculature by adding hand-held weights. The key is to maintain proper alignment.

Form: Keep feet parallel, shoulder-width apart. Slowly lower hips as if sitting in an invisible chair; then return to standing. Make sure your knees do not push out in front of your toes. Keep your torso tight and back straight.

 

Forward Lunge

This butt builder also tones the thighs and calves, and it’s a pretty good calorie burner, too.

Form: Feet parallel, hip-distance apart, take one giant step forward. Lower your body slowly, bending both knees, and return to standing. Repeat on the other side. Bend your knees no farther than 90 degrees, front knee stacked directly over your front ankle. Do not rest your back knee on the ground.

 

Variation: Backward Lunge

When you step backward into a lunge, it works the glutes a little more intensely and adds variety to your workout. Lunges also help promote hip flexibility and proper alignment, which can suffer when people spend long hours sitting at a desk.

Form: Use the same posture as in a forward lunge, but step backward to position the lower leg. Remember not to let the front knee push out in front of your toes.

 

 

 

 

2016-12-12T22:23:36+00:00