To get a better workout for your butt, hips,thighs, and hamstrings, you can do elevated lunges like I'm doing here.But to get yourself set up to do elevated lunges, you need to start offwith your feet about one and a half to two foot lengths behind the box orthe platform you're using to do the elevated lunges on. Once you are in the starting position, getyour dumbbells and do elevated lunges like this. As you're doing lunges,make sure you keep your head up and look straight ahead. Although this exerciseis called a lunge, you
don't want to lunge forward as you squat down.You want to squat straight up and straight down by keeping your kneesbehind your toes. So, do not let the knee of the elevated leg glide over yourtoes. You want to squat down as far as you can untilthe knee of the leg that's not elevated touches the floor. Make sureyou come down slow enough so your knee only touches the floor. Don't come downso fast that you bang or hurt your knee on the floor. Make sure you do thisexercise on both legs. You want to keep your heels flat on the platformor box at all times while
doing this exercise. If you can't keep yourheels flat, use a lower platform or do regular lunges instead of elevatedlunges. If you want to get an even better butt workoutdoing elevated lunges, focus more on pushing through your heels by curlingup your toes slightly. Another thing you can do for a better buttworkout doing elevated lunges is to pause at the bottom for two to three secondsbefore squatting back up. One more option for getting a better buttworkout is to do elevated lunges on a higher platform. Instead of doing yourelevated lunges on a fiveinch
step, for example, you can better butt workoutdoing elevated lunges on higher five to teninch step or platform.
Lift Tone Booty Routine With Katrina Tone It Up Tuesdays
Hi everyone, it's Katrina from Tone It Up,and we're on Livestrong Woman. And today, I'm bringing you my favorite booty routine.Karena's out paddle boarding in the water, so it's just gonna be you and me. So followalong. So the first thing that we wanna do is you wanna work those big muscle groups.So Back Lunges are them. Now, if you're knees feel funny doing back lunges, I wanna giveyou a quick tip: Drive all your weight in that front heel. So, you're just gonna lungeback, front heel, and come up. So that back toe isn't pushing off, you're actually pushingoff with your front foot. Down and up. Another tip, too, when you do lunges is that peekdown and make sure your knee is not going
over your toe. Lunges are great they workthe quads, glutes and the hamstrings. And to really focus on the hamstrings, we're gonnado deadlifts after this. And last one. Alright, now this is a Single Leg Deadlift. A lot ofyou ask us: quot;How do I tone up the backs of my thighs right below the bootyéquot; This isit. So you're gonna stand on one leg. If you like, you can have that back toe down. I liketo lift it up. Your abs are in and engaged. You go down as far as you can and then comeback up. So your knee is soft and in an athletic position. It doesn't bend, and it's not lockedout. Just a couple more. And last one. Good. Now you're gonna balance on the other leg.It's little tricky in the sand here. Okay,
remember, you can keep that back toe on theground. Good. And then come up. Draw your bellybutton into your spine. Abs are tight.It helps to focus on one point, too, right in front of you. And you'll feel a stretchin the hamstring. And then it contracts to bring your body back up. Whew! And two more.And last one. Alright, and if you've done Karena and mine's Cowabunga Workout, you knowBanzai Booty. So you're gonna go down onto the ground, kick back that leg, come up anddo an ab tuck. Good. Down whew! kick back, up, and tuck. Down, kick back, up, andtuck. Alright, last one. Come up, bam. Alright, now the other leg. So you tuck up, work thoselower abs. Down, kick back, up, and tuck.
Down, kick back, up, and tuck. Okay, lastone. Good, now you wanna go down and stay down. We're gonna straighten that right legand you're gonna lift. Okay, 4, 3, 2 now, I want you to hold it up, work the hamstringagain, curl. Good job, stick with me 2, last one. Hold it here, up and down 3.Good. You got it 4, 3, 2 and 1. Now straighten the leg. I just want you to do circles now.Good. Going out. And 3, 2 and 1. Good. Now you're gonna go the other leg. Straighten,up and down. Okay, now hold it up and curl 2. Good. Now those hamstrings are reallyresponsible for lifting that booty it's the muscle right underneath it. And it's superneglected because a lot of times we just do
squats and lunges, so we really wanna focuson working the opposing muscles in the back. Good 3, 2 and 1. Hold it there, up anddown. Whew, do you feel it burningé I do. Good job 3, 2 and 1. Now straighten andcircles other way. Good. This works the outer booty a little bit, those small muscles.Stay with me, make sure you're breathing. Good 4, 3, 2 and 1. Now this is one ofmy favorites: I want you to lay down on your mat, and you're just gonna go down into yourhands, and I want you to lift up, curl, back, and down. Up, curl, back, and down. So thisis another move that works not only the booty, but the hamstrings and the lower back. Twomore. Last one. I want you to hold it up.
Good. Now curl here and straighten. Curl andstraighten. Whew, you should feel that burn. Good. Curl and straighten. Curl and straighten.With isometric exercises, it's really easy to hold our breath. I want you to rememberto breathe. Good. Now hold those heels together and just hold it there for me. Good 5,4, 3, 2 and 1. Okay, now we are going to go into a Bridge. So you lift up with thisone, I want all your weight into your heels, feel the wiggle in your toes, and you're gonnago up and down. Good. Exhale, inhale on the way down. There's a lot of different tricksin working all the different angles of the booty and to tone it up. Good. Now three more 3, 2 and 1. Hold it there. Now I want you
Beautiful Booty Workout Tone It Up Tuesdays
Hey, guys, it's Karena and Katrina from ToneIt Up, and we're here on Livestrong Woman. You're all bootyfull. So let's go work thosebootyfull booties. With the beautiful booty workout. Wew! Okay, first, you're gonna goto a Booty Bridge. So you're just gonna lay on your back, drop all your weight into yourheels and warm it up. Go up and down. Good. Squeeze the buns with every lift. Inhale onthe way down, exhale on the way up. Good. Now we're gonna go onto our side, so rollonto your side and do a Slide Slimmer. So with this one, a lot of people like to useankle weights, but we like to use just the resistance of our own leg. And go up and down.Great job. And you'll feel this right in the
side of the thigh, which is a hard part totarget. And remember, you can't spot reduce, but you canâ€¦ Spot sculpt! Yes. We said thatin, like, our first tutorial inâ€¦ That's right. 2008é You see, already this is starting toburn in my glutes. Yep. I like to do these too, if we're watching TV or watching thenews or something. You know, you can fit this in anywhere. Okay, a few more. Whew, burning.Okay, so we're gonna go straight into the Clam from here: So you bend your knees goodand you go knee to knee, heel to heel. Knee, heel. Good. So this is that small little musclethat's on the side. And this actually really helps with knee stabilization. So if you'rea runner, or you workout often, this is really
great to strengthen all the muscles for theknee. Good work. A couple more. A couple more. You got it. You got it, got it. Alright, nowwe're gonna do the other side for the Side Slimmer. Oh yeah, you have two sides to yourbody. Good. And just go up and down with that leg. Good work. And remember, we make printableroutines of all the Livestrong workouts on Toneitup . So every single time we putup a Livestrong tutorial, there's a a printable. So you can take it to the gym. You can printit out on the go. It's burnin'. There's nothing I'd rather be doing than lifting. Keep going.I can't go anymore. Okay, last one. Good. Now, we're gonna bend those knees and go intothe Clam. Good, keep going. Knee to knee.
Heel to heel. So this is the hip externalrotation. So it's those small muscles. Good. And the more often you do them the less theyburn, but I think they always burn a little bit at least. Good, you're workin' them out.Alright, couple more, Karena. And last one. There you go, good. Alright, it's summertime,and I feel a heatwave coming on. Oh yeah. Lay down on the ground and lift your hipsup to the sky and make a small little motion, swaying your hips side to side. All your weightis in your heels. You're squeezing your glutes. Good. Keep those hips up. Sway side to side.Breathe. This is a real booty burner. Alright, a couple more. And come on down. Next, we'redoing the Malibooty Hamstring Curl. So we're
coming on all fours. Straighten one leg, andthen curl your hamstring. There you go. Keep your abs really tight for this. You're workingthe backs of your legs. Good. Remembering to breathe. Beautiful. There you go. Up anddown. Really targeting the glute right here. You're touchin' my butt. Good. And a couplemore. Let's do the other side. The other leg. Alright, and curl it. Good. Slow and controlled.These tiny little motions. Beautiful. Alright. And let's straighten, and up and down. Good.When you're doing this motion, really squeeze your glutes when you come up. Make sure yourabs are tightâ€¦ They are! You don't let your torso drag. Good to have a reminder. Alright.Good job. Hope all your beautiful booties
feel good. Let us know how many times youdo the routine, and don't forget subscribe to Livestrong Woman, and we'll see you nexttime. Bye!.