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Post by Deleted on Jul 28, 2016 14:09:58 GMT
Day 7 done. Rest day tomorrow x Epic!! Well done!
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Post by lilacpenguin on Jul 28, 2016 14:15:04 GMT
Done 80! It was about 15 mins ago but I can still feel it x
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Post by shoebedoo on Jul 28, 2016 14:58:06 GMT
Fair play LP! Will do mine later! No pain no gain 😂
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Post by Deleted on Jul 28, 2016 15:20:55 GMT
Done 80! It was about 15 mins ago but I can still feel it x Yay well done, rest day tomorrow (perfect time to scrub and massage it) hehe
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Post by shoebedoo on Jul 28, 2016 21:31:56 GMT
Great look forward to doing just that 😭 80 squats done and 3km walk! Feeling hot!!
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Post by Deleted on Jul 29, 2016 5:31:11 GMT
Day 8 already - rest day.
Remember go back a few pages for massage tips etc.
My soon to be bubble butt is already smoother looking x
Good luck 🍀
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Post by lilacpenguin on Jul 29, 2016 6:52:17 GMT
Rest day!!!! Yay!!!
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Post by Deleted on Jul 29, 2016 7:05:19 GMT
Get to buffing lilac hahaha
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Post by Deleted on Jul 29, 2016 19:18:14 GMT
30 day squat challenge (Part 1 - Bubble Butt 30 Day Challenge)
Day 1 50 DONE Day 2 55 DONE Day 3 60 DONE Day 4 Rest DONE Day 5 70 DONE Day 6 75 DONE Day 7 80 DONE Day 8 Rest DONE Day 9 100 Day 10 105 Day 11 110 Day 12 Rest Day 13 130 Day 14 135 Day 15 140 Day 16 Rest Day 17 150 Day 18 155 Day 19 160 Day 20 Rest Day 21 180 Day 22 185 Day 23 190 Day 24 Rest Day 25 220 Day 26 225 Day 27 230 Day 28 Rest Day 29 240 Day 30 250
Day 30 - bubble butt here we come
After the 30 days I will add a new challenge - Bubble Butt Bootie Burn
Warming up/cooling down and stretching are an important part of an effective workout.
If the squats are easy peasy. Hold a Kettlebell(or equivalent) at your chest.
An effective stretch for the glutes is as follows
*Lay on your back, feet planted on the floor (shoulder width apart) *Place your right foot on your left thigh and push your bottom to the floor (reverse pelvic tilt *Repeat for other side
For the more bendy of us..
*Lay on your back, feet planted on the floor (shoulder width apart) *Place your right foot on your left thigh *Lift your left foot off the floor until your left Calf is parallel to the floor. *Place your two hands behind your left thigh and pull towards you until you feel the stretch in your bottom
Squatting tips/Safety/Alternative workout.
* Keep your head in line with your spine. * Tighten your core muscles and ass muscles during the exercise (ouch hehe) * While in the squatting position make sure your knees are in line with your ankles (knees further out than ankles will cause damage) * Remember to breathe * Try do the squats on a count. - do a four count on the way down and a 2 count on the way up.
Modified Bootie workout for people with weak/sore knees etc **Lie on the floor on your back with your feet flat on the floor (like a sit up) knees shoulder width apart. Lift your bottom an inch off the floor.. Clench your Erse cheeks tightly and lift your bottom up. Do your "squats" like that.. If you need a more intense version hold weights at your hips or do a sixty second pulse at the top of the squat at the end xx REMEMBER ALWAYS LISTEN TO YOUR BODY!!!!!
Add ons: Cellulite Reduction and skin Refirming /Rejuvenation (Rest Day Activity at least)
Now there is no point in having a lovely round pert bottom if it looks like the skin on an orange. #orangepeel aka cellulite.
Now, you need coconut oil and two of these.
m.ebay.ie/itm/4-Leg-Ball-Large-Round-Wooden-Scalp-Full-Body-Massager-Relaxation-Massage-Device-/151874432973?nav=SEARCH
Incorporate it into your shower for those short on time.. Put a bit of coconut oil on each Erse cheek. One tool in each hand and round circles with decent pressure.. At the same time. Do it for as long as it takes to sing the abc's twice a week.
Use a body brush on your bottom first for best results.
Your skin on your bottom will feel instantly softer while the massage tool will increase blood and circulation to the area.
Those who have more time, Incorporate other affected areas of the legs.
Some free time? Google lymph drainage.. Use a body brush before hand on both full legs and bottom. Apply coconut oil.. Use your tools in round circles always moving upwards towards the heart, the massage the legs upwards "dragging the excess water and waste" to the lymph nodes behind your knees then moving up and dragging the rest into the lymph nodes on your inner thighs...
Got spare money? Pay someone do it ha!! Or better yet? Get the hubby to do it
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Post by Deleted on Jul 29, 2016 19:21:44 GMT
Day 9 tomorrow - good luck ladies 🍀
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Post by Deleted on Jul 30, 2016 11:38:49 GMT
Day 9 100 squats done :-)
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Post by Deleted on Jul 30, 2016 12:04:21 GMT
Day 9 done. That hurt lol x
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Post by Deleted on Jul 30, 2016 12:10:00 GMT
Day 9 done. That hurt lol x Yeah I started feeling it today(I normally squat with a Kettlebell.. (With my mind) I concentrated on my but muscles, tensed them and lifted myself with them.. No real feeling in my thighs that way... Feel like it targets the area I want instead of the thighs doing most of the work
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Post by Deleted on Jul 30, 2016 12:11:18 GMT
Day 9 done. That hurt lol x Yeah I started feeling it today(I normally squat with a Kettlebell.. (With my mind) I concentrated on my but muscles, tensed them and lifted myself with them.. No real feeling in my thighs that way... Feel like it targets the area I want instead of the thighs doing most of the work Yep its all in the clench
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Post by Deleted on Jul 30, 2016 12:12:37 GMT
Yeah I started feeling it today(I normally squat with a Kettlebell.. (With my mind) I concentrated on my but muscles, tensed them and lifted myself with them.. No real feeling in my thighs that way... Feel like it targets the area I want instead of the thighs doing most of the work Yep its all in the clench Bahahaha exactly!!! No more bottoms sliding down our legs on FFF thank you very much haha... (my mother's saying!!! Haha)
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