it’s not about just getting through the workout, it’s about how you do it. I think the biggest misconception is that if you just do the work you’ll see results. “You have to tell yourself to squeeze your butt-it’s not going to naturally turn on for you. “I think women forget to ‘talk to their booty,'” says Sara. But there were definitely days when we didn’t and noticed our legs were kind of just moving back and forth in the air, with no apparent choreography.ĭays 14–20 weren’t bad, but once day 21 hit, you really had to push it through and tap into all those cheesy (but hey, pretty helpful) motivation quotes you pin on Pinterest. Still, 14 reps fly by.Īs the days progressed, we noticed that if you were really paying attention to your body position (she urges you to keep your hips square and a neutral spine), you would really feel a burn in your butt and the leg muscles right underneath it-i.e. When we added side to side movements and knee bends, that’s when the sweat started. The Booty Lift and Leg Lift were by far the two easiest moves, as they concentrated on simply lifting the leg up and down. Starting off with 14 reps of each workout was more than manageable-honestly, kind of easy. Workout instructions on paper always do seem a lot easier. Off the bat, we’ll be honest and say that we weren’t expecting it to be difficult. MORE: What to Eat for Gorgeous White Teeth Theoretically, if you’re following her recommendations, you should be able to see results in 14 days-a hell of a lot quicker than we’re used to with other exercise regimens. The only downside? You’re going to need a yoga mat or something soft on the ground to take the pressure off your legs. In all of the exercises, you are lifting and kicking your leg in different motions while the rest of your limbs lean against the floor. I wanted exercises that you would immediately feel in your booty.” “Both exercises are often done with poor technique, and people end up feeling them in their legs more than their butt. “So many ‘butt’ workouts are all about squats and lunges,” she says. Sara picked this series of exercises for a few reasons: they can all be done at home without any equipment (true), they target the glutes (true, the burn told us), and all require core stability so that you’re almost unknowingly working your abs at the same time. That means by the end of the 14 days, you’ll be doing 27 reps of each exercise before you switch to the next. Each exercise starts off at 14 reps and each day you add a new rep. Sounds complicated, but the PDF shows Sara doing the exercises in “step 1” and “step 2” positions, so you can clearly follow along. Performed on your hands and knees and repeated on both sides, the block of five exercises include The Booty Lift, Attitude, Fire Hydrant Kick (this one is a doozy), Leg Lift and Tail Wag. “Almost all women complain about their booty,” she explains. Exercise pro Sara Haley, who has an intense background in dance and post-natal workouts, created the two-week dare. That’s why we were so intrigued when we came across the Better Booty 14 Day Challenge-in an easy-to-follow PDF print out, mind you!-that targets getting your butt in the shape you want. The exercises typically aren’t as straightforward as bicep curls for your arms or booking a spin class to build up your cardio. While butt workouts and, um, butts in general are clearly trendy topics (remember butt week, you guys?), women have been searching for ways to trim, lift or tone their derrière long before Cher taught Tai about “Buns of Steel” in “Clueless.” But even with as much buzz as the booty gets, it’s still kind of a difficult area to target with workouts. There’s nothing quite like summer and its requisite cheeky lycra bikini bottoms to make you pay attention to your assets. Getty Images / Graphic Design by Candace Napier
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