What's another word for pirate treasure?
While we struggle to live in peace with our bodies and love them through ALL the changes motherhood brings, we also want to thank our bodies, keeping them as healthy as we can.
We have both been on a fitness kick lately simply because working out makes us feel good! Dedicating an hour to yourself and focusing on your strength is such a gift for a Mama!
This month I have been focusing on the booty, because, wouldn't it feel great to feel great about your butt? OK, at least feel good about it!
And it's not just about looking good, did you know that strengthening your glutes can help with lower back pain, it can help you jump higher and move faster. Your glutes are one of your bodies major muscle groups, so making sure they are strong and healthy will help you move better for years to come.
Believe it or not, your butt is one of the first body parts to show change through consistent, targeted workouts.
Butts come in different shapes, and while we are genetically tied to our shape, we can all target these muscles with specific exercises to lift and firm our behinds whichever shape we naturally are. Every booty is beautiful, there is no one perfect butt.
The best part of getting older is understanding the fact that there are countless types of beautiful there is no one perfect body, every body is beautiful and sexy.
Here we have a few of our favorite booty blasting exercises you can do at home or at the gym!
1. Glute Bridges & Weighted Glute Bridges- 4 sets of 20
Starting Position: Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise. - Ace Fit
Upward Phase: Gently exhale. Keep the abdominals engaged and lift your hips up off the floor. Press your heels into the floor for added stability. Avoid pushing your hips too high, which can cause hyperextension (arching) in your low back. Keeping your abdominals strong helps to prevent excessive arching in the low back. - Ace fit
Lowering Phase: Inhale and slowly lower yourself back to your starting position. - Ace fit
Progression: Gradually progress this exercise by starting with both feet together and extending one leg while in the raised position.
Avoid arching your low back as you press your hips upward, which normally occurs if you attempt to push your hips as high as possible. This can be achieved by contracting your abdominal muscles prior to lifting and keeping them engaged throughout the lift. - Ace fit
Once you have mastered this, move on to doing your glue bridges with a weight across your hips or resting on your lap. Make sure your back is not arching and you are keeping your abdominals and thigh musles engaged so you don't hurt yourself!
2. Donkey Kicks & Rainbow Kicks- 4 sets of 20
Donkey kicks are a great way to target your gluten and the backs of your thighs.
- Get on all fours on a mat (hands under shoulders, knees under hips).
- Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.
- Lower your knee without touching the floor; lift again. Do 20 reps.
- Switch legs; repeat.
Rainbow kicks feel so good! We could do these all day! Targets your butt works your butt and legs. Start on hands and knees, with hands under shoulders and knees under hips. Extend right leg out to right side as straight as possible with toe pointed and touching ground (A). In one fluid motion, move right leg in an arc motion, up (B) then over until right leg is diagonally behind left, with right toe on ground (C). Reverse arc motion to start.
3. Clams- 4 sets of 20
Lay on your right side and prop your head up with your hand. Stack your feet on top of each other and bend the knees to 90 degrees. Open your left leg up keeping the knee bent with feet stacked. As you open and close focus on keeping that glute firing. This should be a controlled movement, 3 seconds going up and 3 seconds going down.
To intensify this exercise add a resistance band.
For us, it's all about being strong and healthy, a mama bear has to be prepaid for anything!
Beauty comes in all shapes, sizes & colors!