On the 7th Day of Fitness My Trainer Gave to Me.......

Time to do some work on that booty-or as my little grandson says, your boot-ay :) I came up with this double lift idea years ago and it seems to be “popular” with most of my participants. Although it may belong to the old school thought process of “no pain, no gain”.  There are plenty of exercises that feel, and ARE, effective yet don’t make you feel like you are punishing your body. I ask clients to define the pain: Is it like "I need to stop immediately!" or "I hate this and want to stop!?" Big difference.

Now let's work those gluteals and hamstrings!

Double Hip Lifts

Lie on your back with your arms at your sides with your knees bent and your feet on the floor. Lifting your hips toward the ceiling-your weight will be on your shoulders, neck and head. Your legs should form a 90-degree angle. Hold for 1 count, and then lower back down to about 2 inches off the floor. Repeat :)

Seems simple enough, right? "Butt" lets make it a little tougher. Of course. Here is how the counts go:

Lift/Lower your hips 12 times with both heels on the ground.
Lift your RIGHT heel (balanced on the ball of your foot) Lift/Lower 12 times
Lift BOTH heels then Lift/Lower 12 times
Keep the LEFT heel lifted, but set the right heel down. Lift/Lower 12 times

Repeat the entire series doing 8 sets instead of 12-Don’t quit-you can do it!!!
And if you can handle it- drop it down to 4 sets! Make sense? Pretty simple but it’ll bust your butt!
For a further challenge you can set some weights on your legs-kinda like gaining 10-20 pounds all in your boot-ay!

When you’re all done, hug your knees for a good lower back stretch. Straighten your legs to stretch your glutes and hamstrings.

Tomorrow is the 6^th Day of Christmas…ready??