Work that Butt!

This past weekend was very exciting for me.  It was the first time I became a published writer!  I have started doing some freelance writing for fitness and health websites.  My goal being Women's Health or Shape Magazine's.  After owning my own personal training studio in Miami I realized how much I enjoy helping woman, moms, moms-to-be, and, I have to include men, attain their fitness goals.  It is such a great feeling being part and helping someone accomplish their goals. Whether it be fitting into those skinny jeans, running  a mile , or being healthier from the inside to the outside, I enjoy being there each step of the way.  So I decided this weekend that I would gear some of my blogs towards health and fitness.
 
Yesterday at polo, I was chatting with some friends and the hot topic was our butts!  They wanted to know a routine they could do at home while their children were sleeping that would help tighten and shrink the behind.  So here is my favorite routine for at home!

Image by MyGymworkout.co.uk via Flickr
• For this routine all you need is a stability ball and a mat. 

• Warm up
• Lie on your back with your legs straight and your calf muscle on top of the stability ball. As shown to the right
• Lift your hips up towards the ceiling, squeezing your glutes as you raise the hips. Lower them back to starting position and repeat 25 times. 

• Second. 
• Lift your hips up to the ceiling as before
• Now keeping your hips up roll the ball in towards your body by bending the knees. Then roll the ball back out. It is important to keep your hips up through the whole movement and your arms by your sides. You will feel this in the back of your leg, calf, and abs. Repeat 15 times.
• Next, place your feet on the ball with your knees bent.  Squeeze your hips up to the ceiling and then drop back down. It is important to not let your hips touch the floor in between reps.  Repeat 15 times. 
• Turn over and do the plank for 30 secs.
• When finished with the plank repeat the whole set 2 more times. 

• Third.  
• Lie on your side on the mat. With your top foot flexed, do 25 leg raises. Make sure you lead with your heel and not your toe. You want your flexed foot to be completely parallel with the floor. You will feel this much more. 
• After you complete the side leg lifts. Keep your leg raised and circle it clockwise in small circles 20 times and then go counter clockwise 20 times. The movement will be small and make sure to keep the foot flexed. 
• Lastly on this side, lift both legs off the mat. 
• Move the top leg back and forth, (towards opposite walls) Keeping the foot flexed. Count back and forth as one time and complete 15 of them.
• Switch to the other side and complete the same routine. Do this twice on both sides. 

To finish:

• We are going to complete a stability ball wall squat. Place the ball against a bare wall. Stand with the stability ball in the lull (top of the hips) of your back.  Squat down, making sure to keep your hips back towards the wall as you squat down.  
• Go down until your thighs are parallel to the floor and then press up through the heels, so that you really activate the butt muscles. Repeat 15 times. 
• Now we are going to do a one legged squat with the stability ball behind our back. Move the leg you are standing on a little towards the center. Lift the opposite leg and perform the squat. Only go down as far as it feels comfortable. Repeat 12 times and then switch to the opposite leg. 
• Do this whole series three times. 

When you are finished with this routine make sure to stretch.  Please feel free to comment with any questions or concerns.  I recommend doing this series 2 to 3 times a week.  Remember cardio is very important as well for toning and weight loss.   Have fun tightening those buns!