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.
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!.
Brazilian Butt Lift Challenge The Perfect Butt Workout
hey guys welcome to the bad ass booty program this is a Brazilian Butt Lift Challenge I've created for you to get results this program is a two week challenge all the details to this challenge are below go ahead and read it through in a nut shell its about 30 min long
strictly working on your booty so if u stick to it for two weeks I promise u will see results if your ready grab a mat some water and lets get cracking ok guys so starting with your feet 6 inches apart exhale come into squat keeping arms extended fingers pointing up deep squat imagine like your sitting right into a chair take it all the way down now
releasing here to the mat inhale exhale come into bridge and push for two push up for 3 as the hips come up your hands come down and 7 hold it here squeeze the glutes drop the arms down and lift the left leg up
think of touching the ceiling with your toes flex your foot lower the leg point kick the leg up flex point 3 and 8 hold and baby pulses hold releasing your foot switching foot to the next side
lift the pelvis think of touching the ceiling with your foot lift as high as you can flexing the foot and lowering the leg point and kick one flex point 2 don't let the hips start to drop to the floor and pulse 8 more
very nice release your foot down and then release your body down rolling over to your side now and bending that button knee forward kick the top leg up and down knee pointed towards the front keep hips square from here bring yourself up to knee side plank