Super simple moves to target your core and butt: at home or in the gym!

Girls are always asking me tips on how to target those glutes and their abs. I thought I would make a short post on some very simple moves to target both! Im wearing 5lb ankle weights during these workouts, for added difficulty.

 On the first workout you will start out on your hands and knees. Raise one leg straight back and return to starting position. Do this 15-20 reps, and on the last rep pulse straight up and down for 15 counts. Then switch legs. 

On the second workout, you will also start on your hands and knees. Keep your leg bent, and kick back. Do this one for 15-20 reps, and again, on the last rep pulse it straight up for 15 counts. Then switch legs. 

On the last workout, you start in straight arm plank position. Bend your knee and bring it into your chest, really targeting your abs while performing this move. Then you will extend it straight back, as you did in the first workout. You can either continuously do this leg for 15-20 counts, and switch legs, or you can alternate legs, making sure to get at least 15-20 reps on each separate leg. 

The last move, I like to add in a plank. Try and hold the plank for a full minute, then repeat the entire circuit 2 more times! (Planks are a perfect full body workout! You should feel this everywhere.)

Get rid of Cellulite with this 30 minute Hamstring Workout!

Many women suffer from cellulite in the same areas. One of the biggest problem areas for women, is in our thighs. I'm sure many of you have noticed a little cellulite on the back of your thighs, just below your butt cheek. That is because this is a very hard to reach place to work on. I put together a chart for one of my favorite workouts to target this area. Its great for toning your butt and your hamstrings. It's only 30 minutes, which is great for you hardworking busy ladies out there. I promise that you will feel this in your butt and thighs the day after you complete this circuit. 

The first 5 minutes is a warm up, so complete this as you would normally walk up the stairs, the rest you will be skipping every other step, and really try and flex your glutes and hamstrings while doing this. The last 5 minutes is a cool down, so you should do this the same as the first 5, as you would normally walk up the stairs. 

Good luck ladies! 

Burn several muscles at once with this squat!

This squat is so much fun and you will feel the burning in your thighs days after! It is a simple squat with a lateral leg raise to the left, another squat and a lateral leg raise to the right! I repeat this sequence as many times as I can until the burn is too much. I have added ankle weights for optimum muscle strength in the lateral leg raises and a 6lb medicine ball for some resistance in the squat! You can do it without the weights if its too much for you, but as it becomes easier I definitely recommend adding the weight and resistance! The squats are great for your glutes and quads of course, but this leg raise is really going to target those inner and outer thigh areas that are really hard to reach! TRY not to do this too quickly, feel the burn as you go in and out of each movement. I definitely worked up a good sweat at home with this one! Trying several different variations of squats are great because you don't want your muscle to get used to the same things. Changing it up will help target different areas, and push your muscle harder.

If you love the stairmaster, you'll love this circuit!

I wanted to include another "in the gym" cardio workout. Many people are intimidated by the stair master, but there is nothing to fear. It is a large machine that you can easily control. Most stair masters will have the same controls. It is an easy and intense way to get a great burn and sweat on! For this workout you will choose quick start, and control the speed and time yourself. I would initially set the time to 25 minutes, if it is available on the machine you are using, you can then follow the chart to see what speed you will need to be at, at the appropriate times. The stair master is great for cardio and muscle work in your glutes, thighs and calves! If you want to work more on your calves, do the same workout just do half the workout walking on your toes (I have included this in the chart). This will enable your muscles in your calves to work harder with each step. The muscles in your calves are contracting with each flex of the foot and this repetitive motion is what will cause the toning in your calves. I hope you feel the burn and are motivated by your sweat!

Squats: Strong Quads Under Ass and Totally Sexy!

Sometimes we may pray that this horrible workout will go away, but unfortunately its the best out there for tightening the gluteus muscle (your butt) and the hamstrings/Quads (your thighs). The great thing about squats is that there are many ways to do them: with weight, without weight, with one leg, or both,  on a machine, or without. Squats are what make our butts look totally sexy, and great in anything we wear.  The key to getting results from the squat, is by doing it correctly. You can be doing it any one of these ways but if you aren't maintaining correct form your asking to get injured or to just be wasting your time. You will know you have done it correctly when you wake up the next day and you can barely get out of bed, or walk because your butt and thigh muscles are too tight. If you ever experience lower back pain, you are either using too much weight, or you are not in proper form. I have come up with an image that will show you what proper form looks like and hopefully you are able to take from it and incorporate proper form into your squats because ladies we all need to be doing them! ;) Always remember this super fun acronym SQUATS: Strong Quads Under Ass and Totally Sexy! These are all the parts that a squat touches and its totally worth it!