Summer Fitness - Beach Bum
|Written by Scott Herman on June 19 2012|
Summer Fitness - Beach Bum
Summer is around the corner. It's time to get yourself beach bum ready. Scott Herman's rear routine will lift your booty to fit the tightest bikini bottom. Just remember, exercise is only half the battle. Get free meal plans at ScottHermanFitnes.com.
Routine Sets and Reps:
" 4 exercises
" 3 circuits
" 15-20 reps per exercise
" Little to no rest between exercises
1. Exercise Ball Glute Bridge
Begin by laying on the exercise ball with your upperback/shoulderblades. Put your hands behind your head, look toward the ceiling, keep your feet shoulder width apart with your toes pointing forward and dip your butt down to about your ankles. Your butt should not touch the ground during this exercise. You want to bring your feet in close enough to your butt so that your knees form a 90 degree angle when you extend your hips up. Also, be sure to keep your lower back flat, do not arch during the exercise. Once in place, thrust your hips up as high as you can while contracting your glutes. You want to make sure you hyperextend your hips at the top of the movement. Slowly return to the starting position and repeat.
You can make the exercise a bit more intense by staying on you toes throughout the entire movement.
2. Standing Calf Raise
Find a sturdy step to stand on. Stand on the step with just the balls of your feet and keep them about shoulder width apart. For added balance, try to find a staircase with a railing to hold onto. Once in place, dip your heels down as far as you can. From there, push through the balls of your feet and extend all the way up as high as you can. Slowly return to the bottom position and repeat.
3. Jump Squat
Stand with your feet about shoulder width apart and your toes pointing out to the sides just a bit. Next, lower yourself down as far as you can while keeping your back in the upright position. Once in place push through your heels/toes and extend your arms out as you jump 2-3 inches in the air. Try your best to land lightly on your toes and go right back into the starting position and repeat.
4. Exercise Ball Hamstring Curl
Lay on your back with your heels in the middle of the exercise ball. Put your arms out to your sides to help you balance. Next, raise your butt up off the ground and tighten your core. Once in place, curl your legs in as much as you can by bringing your heels to your butt. Try to hyperextend your hips out as much as you can while contracting your glutes and hamstrings at the end of the motion. Once you curl your legs in as far as you can, slowly return to the starting position and repeat.
For more free exercises, visit ScottHermanFitnes.com.