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BOOTY LIFT

BOOTY LIFT

BOOTY LIFT IS THE FOURTH IN A SERIES OF VIDEOS FROM PIA MUEHLENBECK USING SLINKII RESISTANCE BANDS IN THE WORKOUT.

 

EQUIPMENT:

SLINKII Resistance Bands are ideal for working out at home or on the move. This travel-ready pack allows you to take them anywhere and train anytime. The various strengths make the bands ideal for both males and females serious about fat-loss, body sculpting and strength building. 
A lot of these exercises are floor based, so a yoga mat is an ideal accompaniment to this work out, but not essential. Grab your SLINKII workout playlist for FREE on Spotify and crank it up to the max. This work out is intense, but you'll feel results right away. 

 

CLICK HERE TO SHOP RESISTANCE BANDS

CLICK HERE TO SHOP YOGA MATS

 

THE WORKOUT

For the ultimate workout, I tend to go for 15 repetitions of each exercise, 2 to 3 times. Yes, it's gonna burn. Pia x

BRIDGE CLIMBERS

Target muscles: Hamstrings, glutes and abdominals

Tip: Keep the supported heel pressing down into the floor. Make sure to squeeze the supporting glute and make sure hips stay in one line.

 

FIRE HYDRANTS

Target muscles: Glute muscles

Tip: Keep leg/hip/knee at 90 degree angle. Avoid hip rotation.

 

PRONE DOUBLE LEG EXTENSION

Target muscles: Erector spinae, glutes and hamstrings

Tip: Squeeze buttocks and slightly seperate feet at the top of the exercise

 

PRONE FLUTTER KICKS

 

Target muscles: Glutes and hamstrings

Tip: Ensure hips stay neutral. Scissor legs further for a deeper burn.

 

DIRECTIONAL SQUAT JUMPS

Target muscles: Glutes, hamstrings, quadriceps and calf muscles.

Tip: Great plyometric exercise to keep the heart rate up. Keep the body up tall and make sure the heels are firmly into the ground at the bottom of the movement.

 

LUNGE TAPS

Target muscles: Quadriceps, hamstrings and glutes

Tip: Push with the heel of the foot to engage the glutes more. Don't tip too far forward onto the supporting leg.

 

COMBINATION LEG RAISES

Target muscles: Quadriceps, abdominals, glutes and hamstrings

Tip: Make sure the top half of the body does not move or assist the legs. Think if elongating the leg down into the floor before it moves either forward or backwards. Keep foot flexed for extra tension.

 

STANDING LATERAL LEG RAISES

Target muscles: Glute medius and adductors

Tip: Keep a steady 2:2 pace to also work the inside thigh. Make sure all your weight is transferred onto the supporting leg, and keep hips square. Great for toning, balance and control.

 

STANDING LEG EXTENSION

Target muscles: Glutes and hamstrings

Tip: Keep hips in neutral alignment. Do not let the upper body swing or assist in the movement. Transfer all your weight onto the supporting leg. Concentrate on squeezing the glute of the working leg.

 

CRAB WALKS

Target muscles: Glutes and quadriceps

Tip: Try not to let your knees come over your toes. Always ensure that the feet never come in closer than the hip line. This keeps the muscles under tension for longer. Stay at one level for the entire walk. Ensure posture is correct and upright

Workouts provided and endorsed by Personal Trainer Ash Besse

 

TRAIN WITH ME!

CLICK HERE TO SHOP RESISTANCE BANDS

CLICK HERE TO SHOP YOGA MATS

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