How To Tone Your Bum Lying Down

Legs and Buttocks Workout for Women Exercises for Legs and Buttocks Bigger Buttocks Workout

Purpose, to firm and tone your stomach andstrengthen your core. Engage your core by contracting your glutesand contracting your abs. Keep your legs as straight as possible becausethis will involve more booty muscles. Focus the weight on the back of your heelbecause this will involve more booty muscles. Recommended tempo for women, two seconds up,two seconds down. Recommended repetitions for women, 15. Recommended workout frequency for women, 35days a week. Recommended rest time for women, 60 seconds.

To make it harder add weights to your handsor ankle weights to your legs. Thank you for taking time for yourself today.Because you deserve to look and feel your best!.

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 can… Spot sculpt! Yes. We said thatin, like, our first tutorial in… 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 tight… 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!.

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