Tone Up Bum And Abs

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

Love Your Booty Routine With Katrina Tone It Up Love Your Body Series

Hi everyone, it's Katrina, and this is yourLove Your Body series. Now today, we are going to Love Our Booty. Are you readyé Alright,let's get started. First, we're going to Fall in Love. Grab your dumbbells. I have 8 pounds.You can do whatever you're comfortable with. Now I just want you to fall over, soft inthe knee, bring the dumbbells along that leg, and then come back up. Good. Now this, you'llfeel your hamstring get tight right here, and then contract on the way up. This is oneof the best moves to tone up the backs of the thighs. Now remember, from now until Valentine'sDay, we are gifting a lot things from Victoria's Secret to reward you for taking good careof your body. Good. So come over to Toneitup .

Last one. Alright, other leg. Down and up.Okay, last one. Great. Now this next move, you can do either with a kettlebell or a dumbbell.Okay, put one down, and I want you to go into a plié squat. Grab the top of your dumbbell.You're gonna sit back as far as you can and then come up, driving your hips forward. Good.Abs are in. Swing forward. This tones up the inner thighs and lifts the booty. Good. Nowto progress this move, you can also do one arm and then throw it up and catch it, justmake sure that you don't throw it at anything. Throw it up and then catch it. Good. You don'twant to throw it forward. Great 4, 3, 2 and 1. Now, I want you to put that dumbbelldown, hands on your hips, go down into a plié

squat, and come up onto your toes. Good. Thereyou go. Two more. Last one. Alright, now I'd like you to stand on your right leg, makesure you balance. Now you go out to the side and draw a heart with that leg, and then comedown. So forward, to the side, and then the back. Forward, to the side, and then the back.Great. Two more. Good. And last one. Other way. Two more. And last one. Great. Now we'regonna take it down to the ground. And I want your to grab one of your dumbbells, and you'regonna put it in the back of your leg. Good. Now squeeze it inbetween your hamstring andyour calve, and then lift up. Good. You should feel the resistance in that booty. Good job.Squeeze. Okay, two more 2, and last one.

Now we are going to take that dumbbell off,just straighten that leg and come up and down. And 4, 3, 2 and 1. Good. Put that dumbbellon the other side. Squeeze it and lift up. Good. I like to call this quot;Having a Crush.quot;So crush that dumbbell, squeeze and lift. Okay 4, 3, 2 and 1. Good. Now I want youto put the dumbbell in front and go up and down. Good. Now remember, a lot of these outfitsthat we're wearing in these tutorials we're giving a lot of the gear from Victoria's Secreton Toneitup . Good 6, 5, and 3, 2 and 1. Good. Now we are gonna go on our sides.And just like what we were doing in standing, I want you to come forward and do a heartto the side. Good. Working all the muscles

in the sides of the booty. Yes. Okay, lastone. Good. Now I want you to go onto your back. Alright, now we are going to lift upinto a bridge. Good. Now straighten one leg, come down, and then lift up. This really targetsthe booty right here and lifts it up. Two, last one. Alright, good. 4, 3, 2 and 1. Good.Now we're gonna bring up the heat on this date and come up. And one of my favorites,the Heat Wave. So swivel your hips from side to side. This really targets the glutes. Greatjob. 2 and 1. Good. Now we are gonna go on our other side into the side plank and drawyour hearts again. Two more. Last one. Good. Now I want you to lie on your stomach foryour last move. Bend your knees, lift up,

and then come down. Good. And do four morelike this 4, 3, 2, last one. Now straighten, come down, up, bend, straighten, down, up.Two more. And last one. Great. Alright. Beautiful job. I hope you loved your Love Your BootyRoutine. Now remember, we want you to pair this with your Cupid Cardio Workout. That'sat the link below, and so is your printable routine. We'll see you next time.

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