Tag: toning

5 Minutes to a Better Booty

5 Minutes to a Better Booty

mcsavage

Dreaming of a perky, yoga pants don’t know what hit them, BOOTY? Small, concentrated movements are fab at hitting all the right muscles. The trick is to perform all of the movements at various angles to incorporate the 3 glutes. These 5 moves can be performed standing or down on all fours. I recommend doing both ways to see how it feels different. Perform a few times each week to really see the change happen.

 

To start, stand or lower down to hands and knees.

0:00 – 0:30 Right Leg: Horse kicks Leg with bent knee facing down, and foot flexed, pulse back from the hip leaving hips tucked
0:30 – 1:00 Right Leg: Attitude pulses Knee bent, opened, and parallel to ground, pulse up from outer buttock
1:00 – 1:30 Right Leg: Attitude cross pulses Knee bent, opened, and parallel to ground, pulse leg  towards midline of body
1:30 – 2:00 Right Leg: Hydrant to arabesque Leg coming to right side with bent knee opened and parallel to ground, extend leg straight behind
2:00 – 2:30 Right Leg: Arrow lifts With straight leg, knee facing outerward, and slightly outside of body line, raise leg from hip to midline, lower to opposite side
2:30 – 3:00 Left Leg: Horse kicks Leg with bent knee facing down and foot flexed, pulse back from the hip leaving hips tucked
3:00 – 3:30 Left Leg: Attitude pulses Knee bent, opened, and parallel to ground, pulse up from outer buttock
3:30 – 4:00 Left Leg: Attitude cross pulses Knee bent, opened, and parallel to ground, pulse leg  towards midline of body
4:00 – 4:30 Left Leg: Hydrant to arabesque Leg coming to right side with bent knee opened and parallel to ground, extend leg straight behind
4:30 – 5:00 Left Leg: Arrow lifts With straight leg, knee facing outerward, and slightly outside of body line, raise leg from hip to midline, lower to opposite side

 

5 minute Arm Toning

5 minute Arm Toning

mcsavage

One of the best looks for fall is a good pair of jeans and a silky sleeveless top. Having a great pair of arms to show off is the icing on the cake. Toning the biceps, triceps, and shoulders do not have to involve a heavy set of dumbbells or massive amounts of reps. There is not even a push up in sight for this routine. Instead, the idea of using muscle positioning by placing the wrists and shoulders in specific directions will do just the trick to trim and tone.

 

 

To start, sit or stand and follow along the guideline below.

Gear: Timer

Time Move Description
0:00 – 0:30 Forward arm circles Arms straight out, making small circles to the FRONT, pushing wrist down during each circle
0:30 – 1:00 Screwtop Arms straight out, turning one arm from shoulder to ground as other arm is twisted to sky, alternate
1:00 – 1:30 Backward arm circles Arms straight out, making small circles to the BACK, pushing wrist down during each circle
1:30 – 2:00 Screwtop with single arm W pulse Screwtop arms with sky twisting arm coming into waistline with bent arm for 2 pulses, alternate
2:00 – 2:30 Head hug taps to extension Wrap arms behind head, tap opposite shoulders, move hands to tap same shoulders, extend with palms facing up
2:30 – 3:00 W pulses Arms bent to waistline, palms to sky, pulsing into waist with focus on the bicep
3:00 – 3:30 Twisting pulls to W pulse Arms reach front in diagonal position, bring arms back to W position, alternative sides for diagonal reach
3:30 – 4:00 Innerward prayer to side arm extension Hands in prayer position with fingers pointing to heart, extend arms out leading with elbows
4:00 – 4:30 Air dips Arms extended down and to back of body, hands flexed, small pulses by bending elbow and extending out
4:30 – 5:00 Spanish arms Arms rounded downward on body, reaching arms to front of body and overhead, twist wrist at top so palms face sky