Workouts

Published on November 25th, 2013 | by Admin

6

Get A Tight Toned Tushy At Home


With the holiday season fast approaching, you may be spending more hours sitting in the office on your butt. This can leave your backside less than desirable and in need of an overhaul. There is no need to leave your house in these cold winter months.

This routine is simple, yet effective, and can be done in the warmth of your home. Stick with this routine for a month, and you will be well on your way to a firmer backside for this holiday season. But first let’s take a look at what you will be doing.

What equipment will I need to do this exercise program?

You will need a yoga mat and as you get more comfortable with the exercise; you may want to grab a dumbbell.

How many days a week do I do this program?

Do this program 3 days a week on non-consecutive days.

How many sets of each exercise will I be doing?

You will be doing 3 sets of each exercise.

How many repetitions of each exercise will I be doing?

You will be doing 15-20 reps of each exercise. If you are a beginner aim for 15 reps, once you have been doing this program for a while, aim for 20 reps each set.

How much rest do I need between the exercises and sets?

You will want to rest 60 seconds between sets and 2-3 minutes between exercises.

Don’t forget to warm up.

I always recommend a light warm up before you get started. This will get your blood flowing and warm your muscles up for the work ahead.

I suggest some light stretching for 3-5 minutes. You can keep it real simple; just get down on your mat, stretch your legs and lower back before you get started.

How do I do the exercises?

Front Squat – A variation of the back squat, but for this exercise you will keep your arms crossed, up and out in front of you. Pretend your arms are a shelf. This will help you keep your head up and your chest out. You will want your feet approximately shoulder width apart, and point your toes facing slightly outward.

If it feels awkward it probably is; readjust so you are comfortable. Keep your core tensed throughout the movement. Stick your butt out as you drop straight down.

Plie Squat – Stand with your legs two to three feet apart, keep a slight bend in your knees, and turn your toes outward. Clasp your hands in front of you as if you are holding a dumbbell. Keep your eyes forward, chest up, push your hips back, stick your butt out, and drop straight down.

Pretend you have a dumbbell in your hand and you want it to touch the ground, while keeping your chest up and your core tight. Drive back up through your heels.

*Once you become more advanced with this exercise, you can add resistance. Hold a dumbbell at one end, between your hands.

Bridge – Lie on your mat, on your back and place your feet hip width apart. Your ankles should be directly under your knees. Lift your pelvis up towards the ceiling into bridge position. Squeeze at the top of the movement before lowering.

Tip: Here’s a little secret focus on the squeeze.

The program:

  • Front Squat 3 sets 15-20 reps
  • Plie Squat 3 sets 15-20 reps
  • Bridge 3 sets 15-20 reps

*Finish up your workout with some light stretching.

Looks pretty simple, right? It is. Do this program 3 days a week on non-consecutive days and in a month, I guarantee you will see results. Don’t forget that cleaning up your diet also contributes to a better backside. Here are some great tips to help get you started for this holiday season.

Try it for a month and tell us your results. We’d love to hear from you. Please leave a comment below.




6 Responses to Get A Tight Toned Tushy At Home

  1. May Palmer says:

    Hi there, Lisa! Great advice as always, girlfriend.
    I intend to give this ‘Bootilicous” workout a go this week as part of my Weekly Strength Training Routine. Your timing is perfect as glute exercises are always part of my routine. By the way, I truly appreciate your earlier advice to me via e-mail last month regarding cutting back to a three day, total body workout (i.e,. Monday, Wednesday, Friday) and doing cardio/stretching on my days off. It seems to work better for me, with not so much DOMS as I had when I was doing a four day split (i.e., Upper Body/Lower Body, Rest Upper Body/Lower Body. Thanks again for both your dedication and energy to a Healthy Life Styles. With Ivory Soul, May Palmer, The Queen of Ivory Soul

    • Lisa says:

      Hi May,

      That is great news! I am glad the new routine is working out for you so well. It already sounds like your body is recovering better with it. Sometimes, less is more.

      Good to hear from you.
      Keep me posted on your results.
      Lisa

  2. May Palmer says:

    Lisa, I’m not into your “Tight Toned Tushy At Home” Workout Regimen and I’m happy to report that GIRL, IT IS WORKIN’!!!! This Regimen is FOR REAL and I cannot believe how lifted and tight my ‘Tushy’ has gotten since working this program! The proof of it is my husband admiring it =) and for me as a Woman, putting on a body hugging, sexy black dress for a Performance I’m giving tonight and noticing how good my ‘Tushy’ looks in it!! LISA, YOU RAWK! I’m staying the course and will continue to report back!! With Ivory Soul & Gratitude, May Palmer, The Queen of Ivory Soul

  3. May Palmer says:

    Lisa, I’m now into your “Tight Toned Tushy At Home” Workout Regimen (three weeks) and I’m happy to report that GIRL, IT IS WORKIN’!!!! This Regimen is FOR REAL and I cannot believe how lifted and tight my ‘Tushy’ has gotten since working this program! The proof of it is my husband admiring it =) and for me as a Woman, putting on a body hugging, sexy black dress for a Performance I’m giving tonight and noticing how good my ‘Tushy’ looks in it!! LISA, YOU RAWK! I’m staying the course and will continue to report back!! With Ivory Soul & Gratitude, May Palmer, The Queen of Ivory Soul

    • Lisa says:

      That is great May. Good luck tonight in your little black dress. I am sure you’ll be a hit!

      • May Palmer says:

        Thanks to you and my new and improved Tushy, Girl, I’mmo RAWK DA HOUSE TONIGHT!! I only wish you could be here to party with me!! Oh and by the way, thanks for the nutritional advice you gave me too, Lisa! Together, your Workout Regimen and Nutritional Advice are a Mighty Potent Combination in my quest for a great Physique! What a Blessed Christmas Present you’ve given me! With Ivory Soul & Gratitude, May Palmer, The Queen of Ivory Soul!! =)

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