6 Best Exercises For Your Booty | Torch Fitness

6 Best Exercises For Your Booty

sexy bum

Here’s the email that you’ve been waiting for – everything you need to know to shape up your booty in time for swimsuit season.

Here are the 6 Best Exercises for Your Booty:

BEST Booty Exercise #1: HINGE LUNGE

An amazing exercise that targets the muscles of your butt, thighs, and hips is the lunge. Reaching one foot out behind the other, stick your bum out as you lower your body toward the ground, keeping your abdominals tight and allowing your torso to move to 45 degrees. Lower until the front knee is bent at closer to 90 degrees and not extended past your toes. Stand back up and then extend the opposite leg and bend. Perform 10 repetitions. For an increased workout, hold dumbbells in each hand.

BEST Booty Exercise #2: HIP LIFT (AKA BACK BRIDGE)

A great exercise to work your glute muscles is the hip lift. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself. Repeat. It’s key to keep your heels in line with your foot or you’ll get the hamstrings working instead of the bum. To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg.

BEST Booty Exercise #3: BANDED SHUFFLE

This is a great exercise to get your heart pumping and work your buns. To do this exercise, you’ll need an elastic sports band. Stand up straight with your legs hip-width apart and tie the band around your lower legs. Squat down until your thighs are close to parallel to the floor, your back is straight but leaned forward somewhat, and your abdominals are tight. While in this squatting position, take several steps to the left, then several to the right. You may need to use your arms for balance, but your butt muscles should feel a workout.

BEST Booty Exercise #4: LEG LIFT

To do a leg lift, lie on your side and prop yourself up on your elbow, or just lie down. Bend your top leg and raise it slowly into the air and forward, as far forward as you can. Hold for a few seconds, and then slowly lower your leg. Repeat 10 times, turn onto the other side, and lift the other leg.

BEST Booty Exercise #5: RUN OR WALK

Running or walking outside or on the treadmill are other great exercises that work your butt while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 2–30 minutes at least three times a week, including walking or running each time.

it’s best to do higher intensity or intervals to get those calories burning fast!

BEST Booty Exercise #6: SQUAT

Another form of squat is the squat. This is the exercise to add definition and shape to your butt. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed slightly out to the sides. For balance, hold your arms in front of you. While keeping your back straight, slowly squat to the ground until your thighs are parallel to the floor. Hold this for five seconds and stand back up. Repeat 10 times.

The key here is to travel up and down with the weight mainly on your heels, but without allowing your toes to lift off of the ground.

Burn, Baby, Burn! These 6 exercises are excellent ways to burn extra fat off your booty while adding the definition you desire. Not used to working your gluteal muscles? You’ll definitely feel the burn the first few days, but the end result will be worth the effort!

Please resist the urge to let past failures get you down. I don’t care how many times you’ve tried and failed to transform your body – and you shouldn’t either. What matters is that you’re motivated NOW, so let’s grab that momentum and get moving!

The one and only way to reshape your body (and your booty) is with a combination of cardio exercises, a healthy diet, and the right resistance workouts targeted for the butt and thighs. This is the winning combination that will see you through to your goal.

If you’re serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve.

Don’t wait! Let’s get started today…

Drop Your Excuses!

Come on, your excuses for being out-of-shape are getting old. Yes, getting up off that couch and into a gym may be intimidating. And, yes, it takes effort. But it’s worth it.

Focus on the big reason why you want to transform your life and body through exercise. Make a list of the benefits you’ll enjoy once you achieve your goal, and read these each morning.

Remember that you can only have two things in life: excuses or results. Which do you want?

Don’t allow excuses to ruin your life any longer.

Celery Root & Green Onion Bisque

celery root weight lossHere’s a deliciously creamy (yet dairy-free) way to enjoy your veggies. This wholesome, tasty soup is perfect as a light winter meal.
Servings: 8

Here’s what you need…
•2 Tablespoons coconut oil
•1 bunch scallions, chopped
•1 large yellow onion, chopped
•dash of sea salt plus 1 teaspoon
•1.5 lb celery root
•32oz organic chicken broth
•1 (13.66 oz) can coconut milk
•1/4 cup fresh chives, thinly sliced
•black pepper

1.In a large soup pot, place the coconut oil over medium-low heat. Add the scallions, onion, and dash of salt. Cook for 15 minutes, until tender.

2.Peel the celery root, then chop into small pieces. Add the celery root pieces, 1/2 cup of water and the remaining 1 teaspoon of sea salt to the pot. Cover and cook until the celery root is tender, about 15 minutes.

3.Add the chicken broth and coconut milk then cook, uncovered, for 20 minutes. Let cool slightly.

4.Use a hand blender to puree the soup into a very smooth consistency. Garnish with chives and black pepper. Enjoy!

Nutritional Analysis: One serving equals: 154 calories, 11g fat, 430mg sodium, 7g carbohydrate, 1g fiber, and 4g protein.

Train smart!


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