Well, summer is coming to an end and it’s almost time to put those jeans back on. Hopefully you still fit into them after a summer of vacations and barbecuing. If your bottom has expanded a little over the summer, I have some ideas to get back in shape before you break out your jeans. Of course getting back to your healthy diet is the most important step, but there are some great exercises that you can do as well.
My absolute favorite is the walking lunge! This is great for your glutes. Stand up straight with your feet hips width apart. Step forward with your right leg. Bring your left knee down towards the floor but don’t let it touch. Keeping your upper body upright (don’t bend forward), put your weight on your right heel, squeeze your glutes and pull your left leg even with the right. Now lunge forward with your left leg and pull the right leg in. You can alternate legs while walking across a room or down a sidewalk. If you like to walk or jog, stop periodically and mix in this move.
Bridge. Lie on your back with knees bent and feet flat on the floor. Put the weight on your heels and lift your glutes and lower back off of the floor. Squeeze your hamstrings and glutes and hold for 30 seconds. Then keep your left foot on the floor and lift your right leg up so that your foot is even with your knee – hold for 30 seconds then switch to your left leg extended with your right leg down. This is great for toning the back of the legs and the glutes.
Step ups. You can use an aerobic step or a stable chair or bench. Simply place your right foot up on the bench with most of the weight in your heel and step up so that both feet are on the bench and then step down. Do the move slowly and complete 10 or 20 on one leg before you switch to the other side.
Curtsy lunge. Stand with your feet hips width apart and arms at your sides. Step your left leg behind your right as you bend both knees just like you’re going to curtsy. Keep your right knee behind your toes and push your hip out to the back. Come back up to center. Repeat and work up to 25 on each side.
Incline walking. If you’re on a treadmill, increase the incline to at least 6 or 7. Walking up hill will tone your glutes and legs. Work up to walking at an incline of 6 for 2 minutes, then 7, 8, 9, 10, 11 and 12 for 2 minutes each, then keep it at 6 or 7 for another fifteen minutes.
Try some of these exercises to get ready for your jeans this fall. If you feel sore after doing the exercises, take a day or two off and then try them again. Try to incorporate them 3 days per week and you should be looking good by fall.
Love all of them! Do them & more. There is so much you can do! I do my walking lunges with a kick back too!