Day 2

Other than the squat ... what else is great for creating a power butt?  The answer is glute bridges against resistance.  This can be a bit awkward at first, but you'll soon get the hang of it.  

• Key Point: This is a powerful movement ... really squeeze your butt at the top of the thrust movement

• Key Point: You'll need some padding for the barbell (otherwise it's a bit ouchy)

Instructions

1. Place the barbell on the ground in front of a box or bench (add weight to each side)
2. Get into position under the bar with your shoulder and upper back on the box or bench and knees bent at 90 deg
3. Use a folded mat between your pelvis and bar, with the bar over your pubic bone
4. With you butt on the ground, turn on your core and lean back on the box or bench, in preparation for the lift
5. Holding the bar just wider than shoulder width, take a breath and lift the bar by pushing your pelvis directly upwards
6. At the very top of the lift, squeeze your glutes as tight as you can and hold for 3 seconds
7. Slowly lower your pelvis to the ground, back into the start position.
8. Repeat for as many reps as prescribed

Great for your balance, as well as your butt! And gets your beautiful heart going too.

Key Point: Keep your trunk, head and neck upright for the entire exerciseKey Point: Use both legsKey Point: Don’t allow your knee to wobble in or out … keep it stableKey Point: Your lunge, or stride, needs to be long enough so that at the bottom of the lunge, your knee is at about 90 degrees.

Instructions

1. Choose a kettle bell that you can do 8-12 reps with
2. Use both hands to hold the kettle bell underneath, close to your chest
3. Stand with your feet a shoulders width apart and feet facing forward
4. Take step forward with your right foot so that as you bend down, your right knee is at 90 degrees
5. As you descend, allow your left knee to bend as if to touch the ground
6. At the bottom of the lunge, both right and left knees should be at about 90 degrees
7. Make sure the weight is spread evenly between both legs
8. Then as you stand back up, use both legs … don’t just rely on your right leg to push yourself back up
9. Bring yourself back into the start position and then repeat with the other leg
10. Do as many reps as prescribed

A sissy squat (no idea why it’s called that) is focussed on those beautiful quadriceps muscles of yours, all wrapped up in a full body movement you can easily do at home.

Key Point: You’ll need to stand on something to raise your heelsKey Point: You keep your quads on tension the entire time, meaning you never stand up completely straight during your reps.

Instructions

1. Choose a kettle bell that you can do between 8 - 12 squats with. You should be really feeling the last few squats :-)
2. Hold the bottom of kettle bell with both hands at chest height … keeping it close to your sternum / chest bone
3. Keep your elbows in
4. Stand with your heels on an object to raise your heels (e.g. a large book, weight, thick foam mat)
5. Perform the squat by allowing your knees to bend forward, while you keep your trunk, head and neck straight and upright
6. Squat down to at least 90 degrees (or slightly lower)
7. Then, spring straight back up, but don’t fully straighten your legs. You want to keep your quads under tension the entire time
8. Repeat this movement for as many reps as prescribed

This is another ab exercise based on stabilisation your spine during a hold.

• Key Point: Do not leg you back sag or arch.

Instructions

1. Lie on your front
2. Come up onto your elbows, with your forearms placed straight in front of you, palms on the ground
3. Come up on to your toes and use your abs to tilt your pelvis backward tucking your bum underneath
4. Hold that position for 30 to 60 seconds
5. Repeat for as many reps as prescribed

1. Choose a dumbbell you can do 8-12 reps with
2. Sit with your dumbbells resting on your shoulders, with your elbows bend
3. Then, raise both arms together and lift the dumbbells directly above your head
4. Don’t let them move forward … keep them directly above your head
5. Slowly lower them back to the starting position
6. Repeat this for as many reps as prescribed

A ripped elegance woman has a powerful pelvis. We have great glutes. We get great glutes with our squat and deadlift, but there are some other exercises that we can use for fun, and that are great to use in addition to the squat and deadlift. The glue bridge is one of those.

Instructions

1. Choose a kettle bell that you can do 8-12 reps with
2. Lie on your back with your knees bent up to around 90 degrees, feet flat on the ground
3. Place the kettle bell on your pelvis (you’ll probably want some padding between you and the weight, such as a towel, or yoga mat)
4. From this position, you’re going to thrust your pelvis toward the ceiling … straight up
5. At the top of the thrust, you’ll really clench your glutes … squeezing as tight as you can
6. Keep your back straight the entire time … don’t let it arch or curl
7. Then, slowly lower yourself back to the floor
8. Repeat this for as many reps as prescribed

​