Bodyism: The Butt Lifting Workout

Jourdana ON Jan 07, 2013 AT 12:16 pm

This week, Bodyism trainer Nathalie Schyllert takes us through 5 exercises for a perfectly pert and lifted bottom. The exercises can be done anytime, anywhere using the lightweight Bodyism minibands – green are easy, blue are medium and black are hard.

If you haven’t already warmed up, here’s The Perfect Bodyism Warm Up.

Single Leg Hip Extension

Lie on the floor, face up, with your right knee bent to 90 degrees and the right heel on the ground, toes up in the air
Bring the left knee towards the chest so that your left knee and hip are at 90 degrees
Squeeze your right butt to bridge hips up to the sky so weight is supported only by the right heel and shoulders
Hold, and return to start position and repeat for 15 repetitions, then switch legs

 

Hip Extension with Mini Band

Position your Bodyism miniband just above your knees. Lie on your back, arms at your side, palms facing the ceiling
Bend your hips and knees, with heels on the floor, toes in the air and heels 6 inches from your butt
Keep your feet about 10 inches apart so that you cause tension in the band
Lift your hips off the floor by contracting your butt muscles all the way up so your knees, hips, and shoulders form a straight line
Keep your abdomen nice and tight

 

Mini Band Walking 

Stand in a quarter-squat position with your feet hip-width apart and a Bodyism miniband looped around your ankles
Walk to the side with small steps. Step with your trailing leg first and follow with your lead leg
Continue for 15 steps, then 15 in the opposite direction

 

Prisoner Squat with Band

Begin standing with the Bodyism miniband above the knees
Stand with your hands behind your head and your feet shoulder width apart
With the mini-band around and above your knees maintain perfect posture and squat your hips back and down until your thighs are parallel to the floor
Return to a standing position by pushing through your hips
Keep your knees out and repeat for 15 repetitions

 

Side Lying Mini Band Leg Raise

Lie on your side with your head resting on the bottom arm, legs straight and the top leg stacked on top of the bottom leg
Loop the mini band around the ankles and above the knees
Lift your top leg skyward, keeping your toes pointed straight ahead
Return to the start position and repeat for 15 repetitions, then switch legs

 

Bodyism minibands, £12 each or £35 for all three, available online at Bodyism.com

*Jourdana wears Bodyism Brazilian Body Collection, Nathalie Legging  £75 and Florence Top in Red £50 available online at Bodyism.com*

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