Tone Fat Bum

15 Minute Butt Lift Workout Standing Exercises to Tone and Lose Butt Fat

Workout and helpful advice. Add this tutorial to your favorites it will guide you when you train! 5,4,3,2,1, Readyé Go! If you can't do it, try bending less the legs. Be sure not to raise your heels off the floor. Don't bend or arch your back, keep it constantly straight to avoid problems. Keep your abs tight throughout the workout. Don't turn your knees inwards or outwards, always keep them in line with your feet. Never exceed the tip of your foot with the knee to avoid damaging the joints.

Next Exercise: Squat + back cross lunges. Readyé Go! If you can't do it, try bending less the leg in the descent phase. Don't exceed the tip of your foot with your knee during the lunges and squats. Don't touch the floor with the knee of the back leg during lunges. Keep your abs and butt constantly tight to stabilize the spine and prevent injuries. Switch side in the shortest time possible. Go! Don't bend or curve your back by keeping your abs constantly tight. Don't bend your head, try staring at a fixed point in front of you.

Next Exercise: Jump Jump Squat. Readyé Go! If you cannot do it, try not jumping sideways and when you rise from the squat, lift one foot slightly off the ground. Be sure your knees don't pass your toes during the squat to avoid any joint problems. Make sure to bring forward your arms and torso. Do not curve your back during jumps, keep the your abs tight. Do not turn your legs inwards or outwards, your knees must be in line with your toes. Next Exercises: Side lunges + front lunges. Readyé Go! If you are unable to complete this movement,bend your leg less. Be sure not to bend your torso sideways, your back should always be perfectly straight.

Never exceed the tip of your foot with the knee to avoid damaging the joints. Switch side in the shortest time possible. Go! Keep your abs constantly tight during the exercise to improve balance. Do not touch the ground with the knee of the back leg when you bring down the pelvis. Be sure not to bend the outstretched leg. Next Exercises: Pulsed Frog squat. Readyé Go! If you can't do it, try doing a simple squat. Never exceed the tip of the foot with the knee on the way down.

Do slow and controlled movements to prevent joint problems. Don't curve your back, try keeping your abs constantly tight. Don't curve your neck forward, try staring at a fixed point in front of you. Next Exercises: Squat + rear lunges. Readyé Go! If you are unable to complete this movement, bend your legs less. Don't exceed the tip of your foot with your knee during the lunges and squats. Don't touch the floor with the knee of the back leg during lunges. Keep your abs and butt constantly tight to stabilize the spine and prevent injuries.

Don't bend or curve your back by keeping your abs constantly tight. During the descent, do not bend the legs inwardly or outwardly. Don't bend your head, try staring at a fixed point in front of you. Next Exercises: Squat with Side Kick. Readyé Go! If you can not do it, try doing a simple squat. Be sure your knee does not pass over the tip of your foot during the lowering motion. Keep your abdominals tight during the entire execution to keep a greater balance and to avoid overburdening the spine. 5,4,3,2,1, Stop!

Slim Hips and Outer Thighs TONE THAT SIDE BOOTY

Hey, guys! I'm trainer Amy Jo and today I'mbringing you some moves to get slimmer hips. You ready to do thisé Let's go! So our first exercise is a hip thrust. Weneed a bench and a barbell. I like to put a pad on mine to kind of relax it on the hipbones. You're going to scoot out and this bar is about 45lbs. I'm going to drop downand up and squeeze the glutes. You can really feel those outer glutes, hips, and upper glutesreally working. So I'm going nice and slow and controlled.I'm squeezing at the top. Table top, down. Up, down. Squeeze. Let's go 10. So there'seight. Squeeze nine. Last one, I'm going to

hold it, and now I'm going to pulse it outfor 10. 10, nine, eight, seven, six, five, four, three, two, and one. Excellent. ThenI'm going to take it right into a single leg. So one leg is up, I'm going to drop my hipsdown, and squeeze up at the top. 10 on each leg. Now you've got to keep the bar balancedon this one. Much tougher than using both legs. Four – three more – three, two,one. Take it to the other leg. Down and up. So this one, you want to be pushing throughyour heel, squeezing your glute at the top. Six, five – those outer hips and glutesare on fire – three, two, last one, excellent. Good. So there is three different exercisesfor the hip thrust. Then I'm going to show

you the last one, which are froggies. Thisis a great finisher. You can do three to four rounds of the hip thrusts, and then enterinto the froggies. So you're holding on here, your hands canbe on the floor, relax that low back, and pulse. Higher rep on this one because we haveno weight in the legs. So I'm going to hit about 30 and it can just be pulsing motions.Once again, you want to keep the heels close to the butt, not way out here. Pushing, straightup. 13, 12, 11, eight, seven, six, five, four,three, two, and 30. There you have it. If your glutes are not burning, and your outerhip's not burning by the end of all that,

you're doing it wrong. Let me tell you. Sojust a few exercises about how to tighten, tone, slim down those hips, increase the sizeof, even your upper glutes, and get those legs that you've always wanted, righté Leave me a thumbs up, comment below. Checkout ATHLEANXX for Women. More exercises, more tutorials, programs that can help you lean down,and get the hips you've always dreamed of. Thanks for joining me. We'll see you nexttime.

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