Get Your Hiney Back: Shape Up

Ladies, we all want that wonderful backside. Keeping the shape is the thing!   Here is a great workout for the backside.

High-Lift Progression

• Lie on your back with your arms at your sides and with your knees bent and your feet on the floor.
• Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
• Repeat the lifts for 90 seconds, then repeat 4 times, squeezing your glutes and hamstrings at the top of the range of motion.

Brazilian Butt Life

• Stand with feet slightly wider than shoulder-width apart, arms at sides, toes turned out.
• Tuck tailbone under and contract glutes.
• Lower body into a squat as low as you can go
• Repeat 120 seconds, 4 times

Squat

• Stand with your feet hip width apart
•  Push your hips back, weight is placed into your heels
• Squat down into a 90 degree angle
• Stand back up while still pressing down on your heels
• Repeat 60 seconds, 4 times

Heel Sky Raise

• Start on your knees and elbows.
• Extend one leg out straight back and flex your foot.
• Slowly raise leg from the ground until it’s in line with your body and lower back to the ground.
• Repeat on each leg 120 seconds, 4 times

Machine Hip Raise

• Lie face up on the floor with your knees bent, feet plat on the floor.
• Raise your hips so your body forms a straight line, shoulders to your knees.
• Lift one knee to your chest.
• Lower back to the start, and lift your other knee to your chest.
• Alternate back and forth
• Repeat 120 seconds x 4

Finish with 20 minutes of cardio

Stair stepper: 20 minute without stopping.

Last,  PUSH FOR THE BIG FINISH!

Katie Girl