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6 moves to get you toned by spring break
Wanna get fit, like, now? Elizabeth Burwell of High Performance NYC whipped up this butt-kicking workout to get you in tip-top shape in flash. The strength-training components are below, so just add cardio!
Bridges
Lay on the floor on your back, with your feet flat on the floor and your hands by your side. Press your hips up as high as you can while still maintaining a flat spine. Elizabeth’s hint: “Pretend that your feet are slipping away from you and pull the heels towards the butt. Don't pull so hard that your hamstrings cramp but you should definitely feel it in the backs of your legs.” Lower back down to start. Repeat 15 times.
Side shuffle
Take a long quick step (more like a hop) out to the side with your right leg. Follow behind it with your left leg. “Keep your shoulders back and your abs tight,” she tells us. “Repeat for as much room as you have and then do the same number of steps back to the position that you started from beginning with the left leg.” Continue like this for 1 minute and really get your heart rate up.
Squats
Calf raises
“Its as simple as it sounds,” she confesses. Start with your legs together your feet turned out slightly. Raise yourself up onto the balls of your feet, using your abs to stabilize you. Keep your arms out to the side, with your shoulders back and down. With your legs together, turn the toes out slightly and raise yourself up to the balls of your feet. Arms should be out to the side, keep your shoulders down and back. Do 30 reps.
Single leg squats
Stand on one leg. “Just as in the two-legged squat, the pelvis leads your butt backward as if you're going to sit down while using only your right leg,” Elizabeth says. Reach your left hand and touch midway down your right shin. Keep your back straight (don’t round it). Repeat 10 times on each side, holding onto the back of a chair if you need help with balance.
Bent-over leg circles
Start with your feet flat on the floor. Bend over, and place your hands on a chair or couch so your back remains flat the entire time. Lift your right leg out to the side and rotate it in small circles. Make sure to keep your torso and hips stable. Repeat 10 forward and 10 backward on each leg.
Bridges
Lay on the floor on your back, with your feet flat on the floor and your hands by your side. Press your hips up as high as you can while still maintaining a flat spine. Elizabeth’s hint: “Pretend that your feet are slipping away from you and pull the heels towards the butt. Don't pull so hard that your hamstrings cramp but you should definitely feel it in the backs of your legs.” Lower back down to start. Repeat 15 times.
Side shuffle
Take a long quick step (more like a hop) out to the side with your right leg. Follow behind it with your left leg. “Keep your shoulders back and your abs tight,” she tells us. “Repeat for as much room as you have and then do the same number of steps back to the position that you started from beginning with the left leg.” Continue like this for 1 minute and really get your heart rate up.
Squats
Stand with your feet wider than your shoulders, with your toes pointing forward. “Sit back into a squat as if someone has strings tied to the bottom of your butt and is pulling you as far back as you can go without falling,” Elizabeth says. Don’t go lower than 90 degrees. To feel it in your glutes more, push your feet out without bowing your knees (it’ll add extra resistance). Repeat for 20 reps.
“Its as simple as it sounds,” she confesses. Start with your legs together your feet turned out slightly. Raise yourself up onto the balls of your feet, using your abs to stabilize you. Keep your arms out to the side, with your shoulders back and down. With your legs together, turn the toes out slightly and raise yourself up to the balls of your feet. Arms should be out to the side, keep your shoulders down and back. Do 30 reps.
Single leg squats
Stand on one leg. “Just as in the two-legged squat, the pelvis leads your butt backward as if you're going to sit down while using only your right leg,” Elizabeth says. Reach your left hand and touch midway down your right shin. Keep your back straight (don’t round it). Repeat 10 times on each side, holding onto the back of a chair if you need help with balance.
Bent-over leg circles
Start with your feet flat on the floor. Bend over, and place your hands on a chair or couch so your back remains flat the entire time. Lift your right leg out to the side and rotate it in small circles. Make sure to keep your torso and hips stable. Repeat 10 forward and 10 backward on each leg.
POSTED IN fitness, Workouts, bikini body workout, 30 days to a bikini bod
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