All right. For this athome 4 minute buttworkout, we're going to be doing hip thrusts. And if you don't know how todo hip thrusts, go to downloads hip to see how to do hip thrusts.Okay. Let's get ready. Get your chair and place it securely against thewall like this, and get yourself set up like this. Okay. When I saygo, we're going to start doing hip thrusts, and we're going to hold and squeezeat the top of each rep for 5 seconds. All right. We're going to startin 5 seconds. Get ready. 5,4,3,2,1.
Go. All right. Come on. Squeeze that butt.Make it a tight fist. Squeeze it. Squeeze it. Come back down, right backup. The whole time, I want you to pretend that your butt is like a fist andyou want to squeeze that fist tight. Squeeze it hard. Come on, tighten itup. Tight butt. Come back up. All right. Squeeze it. Squeeze it, workingthat butt. It's just a short 4 minute butt workout. Don't quit. All right,go back down. Come back up. Squeeze, squeeze, come on. Make that tightfist, come on, squeeze it tight. Go back down, come back up. Come on, squeezethat butt.
Your butt should be so hard right now, itshould be real hard. Rock hard butt. Go down, come back up. All right. Squeeze,squeeze it, squeeze it tight. Come on. Tighten it up. Come on. 5seconds. Go back down, come back up. Come on, we're almost finished. Come on.Squeeze it. Keep squeezing it. Keep squeezing it. Go back down, go back downright now. All right. Come back up. Squeeze it again. And look, if thisis too easy for you, use some extra weight. Come on, challenge yourself.Go back down, come back up. Momma, let's make that fist. Always make thatfist with your butt. Always
squeeze it, squeeze, squeeze, go back down.Right back up. Is this the last oneé I don't know. Squeeze. Stay in therewith me, hang in there. Come on, keep squeezing, keep working. Go back down.All right, I lied to you. This is the last one. Come on, squeeze. Squeezeit tight. Make a tight fist with your butt. Come on, squeeze, it's thelast one. All right, come back down. All right, now 1 leg. Come on, 10 ofthese. 1, keep going. Keep going. Just 10 of these. Come on. Keep going.If it's too hard, use both of your legs. Come on, keep going. Keep going.If you can only do 5, that's
Okay. But we're going to do 10. If you cando more than 10, go ahead. Do that, but hang in there. Don't you quit. It'sjust a 4 minute workout. Come on, don't stop. Come on, don't stop. Comeon, 3 more. Come on, hang in there. 1 leg, come on, keep going. Push yourself.Working that butt. Don't you ever quit. Think about how nice you'regoing to look. All right, going back to 2 legs again. Come on, come down,come back up. Squeeze, make that fist. Hold it. This workout is halfway over.Don't you give up, you've made it this far, you might as well just finishit out.
Come back up, squeeze it, make a tight fist.Remember your butt is a fist. Squeeze that fist. Come back up. Hold it,squeeze it tight. Squeeze, squeeze. Come on, come back down, go backup. I don't want you to quit. I don't want you to quit. If 5 seconds is toolong, squeeze for 3 seconds, but don't you quit. Come down, come back up.Come on, this workout is almost over. Keep squeezing. Keep on squeezing.All right, go down, come back up. See, look, you only have about 4more left. Just 4 more left. Come on. Hang in there. Don't you even think aboutquitting. Go down, come back
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!.