But after countless attempts to give my derrier a little lift to no avail (I think I have writer's butt), I resorted to the squat. Maybe it's psychological, but I saw a difference by the third day. I'm not saying everyone should be doing squats, but I thought it was worth noting how effective they are.
So, here's my good morning calisthenics routine:
50 squats
50 demi plie pulses
20 full plank pushups
1 minute of belly pulls
What are demi plie pulses?
You stand as pictured below (with or without the weights) and do small pulses up and down. Go as low as you can without sticking out the bum.
 |
| image via Whole Living |
What are belly pulls?
They are the only thing that gets my abs defined without making me look so 'straight up and down'. When I did Jillian Michael's 30 Day Shred, I saw a lot of definition in my abs but lost the small ounce of hourglass shape I had. Doing belly pulls helped get it back, and more so.
How to: Get on all fours, hold in your stomach as much as possible, hold for a minute. Do not let your belly release even the tiniest bit. In fact, you should feel like your pulling your muscles in more as the minute progresses and you have to fight gravity (and fatigue).
I know this exercise routine is not extensive, nor effective, for everyone, but it certainly has helped me in surprising ways. Have my quads gotten bigger? Not as far as I can tell. But my butt does look a lot better and I think that's pretty fun (wink).
What's your go to butt move?
27 comments:
i tried this one butt workout over the summer but as i wore less swim suits, i got less motivated! ha! might have to try this one now. thanks! xo
I have just started doing lunges as my butt is as flat as a pancake, but I hate doing them, squats I fear even more.
Oohh, I want to have a nice derrier... the belly pull sounds very effective, but dang, also a LOT of work.
My "go-to butt move" is sitting on it sad to say. I think I could use some squats in my life! xo
Oh! I hate lunges with a passion!
Looking at myself in the mirror everyday with a leotard on is PLENTY of motivation for me. I'm not even going to touch that swimsuit!
we do curtsy squats in one of my yoga classes. My butt is pretty much on fire the next day.
oh my...am exhausted just reading this!!
Squats are such a great move, especially when you vary how you do it (do it in counts of 2 and 4 and hold it halfway through). I think lunges are good too. We need to learn inner thigh stretches from you though because I also don't want big quads!
xoxo,
Chic 'n Cheap Living
i was blessed with a booty (that made me laugh) but it needs some toning, oh yes.
girl i've tried it all hardcore - nothing for some UNGODLY reason is working - my body is just on strike for some reason - eventually SOMETHING should work
Love your blog. I run, bike, take gym classes,take some adult beginner ballet and still no definition in my abs or inner thighs. It's frustrating and I think it has to do with my eating habits.
I admittedly need to get my butt moving more! Thanks for the inspiration!
Well as of now my butt was moving to the fridge haha but maybe I can do squats while walking over there. Seriously though, my new apartment complex has a fitness center so I'll be using that.
Squats and lunges and squats and lunges!!!
Also to help me get nice tight side definition that maintains my hour glass, I hold a 10 lb weight while standing straight up with my feet shoulder width apart, dipping to one side and then straightening up again. 20 each side. I feel like a metronome but it works wonders
I wish I could tell you that I had a butt move but sadly that's not the case and I have the butt to prove it ;) xoxo
i don't have a butt move :( should i have a butt move? i'll try your butt move!
never thought i'd hear 'beauty' and 'squat' in the same sentence either!
suddenly i want to stand up and do some butt exercises! lol i sit most of the day at work and sometimes my butt ACHES from so much sitting! it is not good! much better to get up and move around and work that butt as often as possible!
lol As I was reading your workout I thought to myself, what are demi plie pulses and belly pulls, then I scrolled a bit further. Should've know you wouldn't leave us hangin' ;)
Belly pulls sound genius–I'd never heard of them! My go to butt move are SF hills!
I need to try these out... the only exercise I get is running my butt off at the restaurant =-p
haha, I need to try this! I think writer's butt is real thing! :)
I def have the writers butt. Yay the demi plie takes me back to my childhood at Mrs Shirley Dibble School of Ballet.
I have a whole slew of butt exercises... squats, lunges, bridges, a variety of leg lift thingies on the floor, some taken from floor barre, some taken from my fitness guru Billy Blanks (of Tae Bo fame)... must keep the tush tight! ;)
xoxo J
I bodybuild... and that makes this an easier question for me to answer. I do squats, it's the king, and bent knee dead lifts, then lunges; and if I still feel I need to, I do leg curls on a ball. (I think I'm crazy)
TRACY ANDERSON!!!!! I am telling you, she is THE BEST!!
Youtube: Tracy Anderson Arms and Tracy anderson legs and butt, do the video clips and you will be hooked!
does walking up my seven flights of stairs once a day/week count as exercise? no?
Post a Comment