Health and Active Gansbaai Gym

Blog: MOVE THAT ASS!

Published: 01 May 2015
By:Maria Fenn

1. SQUATS
Firstly Body Weight Squats are great for a warm-up! If you want to get serious "buns", and great legs you need to pick up some weights!! Your legs and bum will not get big, or bulky, or chunky ladies, they will just become defined, sexy and lift that ass!

2. LUNGES
That's right, the one where you step one foot out, leading with the heal. Due to balance issues you may need to stick with light, or no weights until you are better acquainted with this exercise. Your body weight should remain central. DO NOT LEAN INTO THE FRONT LEG OR PLACE YOUR HANDS ON YOUR THIGH!

3. GLUTE BRIDGES
This exercise is performed by lying on your back and bending your legs, feet underneath knees, hands by your sides. Raise your pelvis off of the floor and squeeze all the way up to the sky! This exercise should be done with passion; you need to really thrust to wake your bum up! For an added challenge try one foot planted, and keep the other leg straight, and inline with the knee.

4. LATERAL LUNGES
This time we step out to the side, keeping the stationary leg still, with the foot planted, as you bend the working leg. Body weight and hips stay central; weight distribution goes behind you, as you pivot from the hips. For an added challenge add a kettle bell.

Don’t have a clue what I am talking about? Great! Pop in and ask one of our trainers to give you a hand, we are here to help.

THE WORKOUT:

SQUATS: 20 reps
LUNGES: 10 (each side) Alternating 
GLUTE BRIDGES: 20 (or 10 each side)
LATERAL LUNGES: 10 (each side) Alternating
For those who have good knees add 10-15 TRX squat jumps. 
3-5 sets with no rest in-between

BOOM! FEEL THE BURN!

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