Hello ladies! This is The Bertinator. A Feel Foxy woman embodies strength, confidence, and beauty. Im here to show you how to lift your backside, and make it nice and tight! Building muscle tone in the derriere is a great way to get that booty you have always dreamed about. We have all heard of bouncing a quarter off of a nice six pack of abs-- but TODAY, its all about bouncing that quarter off your new, WORKED for, booty. If you have a nice backside- then you will feel more confident and you will look better in your Feel Foxy Shapewear AND out of them. I am going to start you off with a 5 minute Booty Blaster. Dont be surprised after you do this once, that you have already noticed a little difference. Can I get a Oh, Yeah!! When you have worked your way through the first 5 min. and if you are REALLY feeling it (you go girl!), then go for a round 2! You can never work your booty enough.
1. Squat with Outer Leg Lift - 30 seconds. each leg (activates outer thigh and outer gluteal region) Stand with your feet shoulder width apart, squat down like you are sitting back into a chair, as you come to standing lift your right leg with your hip facing the ceiling. Stay on the same leg for 30 seconds and then repeat on the other leg.
2. Single Leg Pelvic Thrust - 30 seconds each leg (activates hamstrings and glutes) Lay flat on your back on the floor with your feet on the ground. Put one leg up straight in the air, with the other bent with your heel dug into the ground, and toe pointing toward the ceiling. Digging your heel into the floor, lift your booty off the ground and really squeeze at the top, then lower and repeat. Do this for 30 seconds and then repeat on the other leg.
3. Side Lunge with 3 second hold - 30 seconds each leg (activates quads, inner thigh and glutes) Stand with feet at an equilateral distance forming a triangle between your feet and your body. Then you are going to shift your body to the right and lean over to one side, making a 90 degree angle with your right leg, with the majority of your body weight over the right leg. Hold this position for 3 seconds, then come back to standing. Do for 30 seconds and then repeat on opposite side.
4. Single Leg Reach - 30 seconds each leg (activates hamstrings and glutes) Stand on just your right leg, with your left leg straight behind you. Put both arms out in front of you, parallel to the floor. You are going to lean forward and touch the ground, or go as far as you can. As you do this, your left leg will come up behind you balancing you out. Do for 30 seconds then repeat on the other side.
5. Plié Squat Pulse for 3, Plié Jump Squat for 3 - 1 minute (activates ALL those good muscles) Stand with your feet wider then shoulder width apart with your feet slightly turned out. You are going to squat down and pulse for 3 reps, keeping your butt tucked under this time. After your 3 pulses, you will then stay in the plie position and squat back down and jump 3 times.
Then repeat for 1 minute! Can you say FEEL THE BURN!!!
Are you ready? Lets Blast that BOOTY!!!
Your Celebrity Fitness Expert
Questions? You can contact me directly on my Facebook Page.