Post by Deleted on Aug 10, 2016 18:19:28 GMT
Ok ladies - we are close to finishing challenge 1 in the quest for a round tight bottom. Challenge 2 is going to be harder, and yes it is going to burn like hell. No pain no gain right?
Hehehe
*Disclaimer - know your body, know the difference between the workout burn and pain. Consult a doctor if you get pains you don't think are normal. There will be no alternative to this challenge as I am not sure how you would alter it.
Ok, now that your bottoms have got used to squatting we are going to change it up a bit. There will be two parts to this challenge to be done one after another.
(This moves are shamelessly stolen from Shaun t's hip hop abs video)
Part 1: Alternative Squat/Side leg raise:
* Stand with your feet and knees together (or as close as you can get them together).
* Keeping your legs together, sit down into a squat squeezing your butt muscles, your core muscles and your inner thighs together.
* On your way back up lift your right leg to the side. (if youre feeling extra brave as your leg goes to the side twist both arms to the left).
* It is important to remember your safety points: Head in line with your spine, remember to breathe and keep your knees and ankles in line, do not let your knees go over your toes. Keep your core tight to aid with balance.
* Repeat on the other side.
Part 2: Floor Work To Feel The Burn:
* Get on all fours on the floor (Table top position it is called - google it if you need to.)
* Start with your right leg extended behind you, in line with your body. Tighten your core and bottom muscles.
* Raise the leg up and then back to the straightened in line with body position 8 times.
* Hold it in the straight position (during this you never drop your leg to the floor - unless you have to - be push through it.. its worth it ;-) )
* Bend your leg so that the sole of your foot is pointing to the ceiling.
* Raise the leg again up and then back to the starting position 8 times
* Still with your leg bent - press the leg towards your left side 8 times
* Return to the straight leg position and hold it straight as you can for 8 seconds.
* Pulse the leg towards the ceiling with a very tight bottom 8 times.
* Repeat on the other side.
You will be thankful for rest days during this challenge. It will get harder - it will continue to burn. Stretching will aid the morning after stiffness.
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
Add On: Cellulite Reduction and skin Re-firming /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.
Alternatively (and a firm favourite of mine) is to mix sugar and coconut oil for a very nice scrub to use before the shower - your body feels AMAZING afterwards!!!!!
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
Each day you start with your alternative squat and side raises - each squat and single leg raise counts as 1. You then ALSO do the floor work. Try your best. BEST OF LUCK LADIES HERE WE GO!!!!
Day 1 50
Day 2 55
Day 3 60
Day 4 Rest and Massage
Day 5 70
Day 6 75
Day 7 80
Day 8 Rest and Massage
Day 9 100
Day 10 105
Day 11 110
Day 12 Rest and Massage
Day 13 130
Day 14 135
Day 15 140
Day 16 Rest and Massage
Day 17 150
Day 18 155
Day 19 160
Day 20 Rest and Massage
Day 21 180
Day 22 185
Day 23 190
Day 24 Rest and Massage
Day 25 220
Day 26 225
Day 27 230
Day 28 Rest and Massage
Day 29 240
Day 30 250
Hehehe*Disclaimer - know your body, know the difference between the workout burn and pain. Consult a doctor if you get pains you don't think are normal. There will be no alternative to this challenge as I am not sure how you would alter it.
Ok, now that your bottoms have got used to squatting we are going to change it up a bit. There will be two parts to this challenge to be done one after another.
(This moves are shamelessly stolen from Shaun t's hip hop abs video)
Part 1: Alternative Squat/Side leg raise:
* Stand with your feet and knees together (or as close as you can get them together).
* Keeping your legs together, sit down into a squat squeezing your butt muscles, your core muscles and your inner thighs together.
* On your way back up lift your right leg to the side. (if youre feeling extra brave as your leg goes to the side twist both arms to the left).
* It is important to remember your safety points: Head in line with your spine, remember to breathe and keep your knees and ankles in line, do not let your knees go over your toes. Keep your core tight to aid with balance.
* Repeat on the other side.
Part 2: Floor Work To Feel The Burn:
* Get on all fours on the floor (Table top position it is called - google it if you need to.)
* Start with your right leg extended behind you, in line with your body. Tighten your core and bottom muscles.
* Raise the leg up and then back to the straightened in line with body position 8 times.
* Hold it in the straight position (during this you never drop your leg to the floor - unless you have to - be push through it.. its worth it ;-) )
* Bend your leg so that the sole of your foot is pointing to the ceiling.
* Raise the leg again up and then back to the starting position 8 times
* Still with your leg bent - press the leg towards your left side 8 times
* Return to the straight leg position and hold it straight as you can for 8 seconds.
* Pulse the leg towards the ceiling with a very tight bottom 8 times.
* Repeat on the other side.
You will be thankful for rest days during this challenge. It will get harder - it will continue to burn. Stretching will aid the morning after stiffness.
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
Add On: Cellulite Reduction and skin Re-firming /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.
Alternatively (and a firm favourite of mine) is to mix sugar and coconut oil for a very nice scrub to use before the shower - your body feels AMAZING afterwards!!!!!
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
Each day you start with your alternative squat and side raises - each squat and single leg raise counts as 1. You then ALSO do the floor work. Try your best. BEST OF LUCK LADIES HERE WE GO!!!!
Day 1 50
Day 2 55
Day 3 60
Day 4 Rest and Massage
Day 5 70
Day 6 75
Day 7 80
Day 8 Rest and Massage
Day 9 100
Day 10 105
Day 11 110
Day 12 Rest and Massage
Day 13 130
Day 14 135
Day 15 140
Day 16 Rest and Massage
Day 17 150
Day 18 155
Day 19 160
Day 20 Rest and Massage
Day 21 180
Day 22 185
Day 23 190
Day 24 Rest and Massage
Day 25 220
Day 26 225
Day 27 230
Day 28 Rest and Massage
Day 29 240
Day 30 250