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Hey You, Tight Ass

January 4th, 2010

Yeah, you heard me!  Or did you not recognize your nickname??

Admit it, in the past few months you’ve been toning up your Kelly Ripa arms and letting your booty sag underneath your overcoat.  What happened to you, tight ass?

Or is that just me….

So last week I incorporated 4 different glute moves to super set my regular exercises and get my butt back in shape.

  1. Basic Squats – The real deal, oh so low (nope, lower!), 20 reps (10 lbs/hand)
  2. Step ups – Same leg on a high step, 10 reps each leg then switch (10 lbs/hand)
  3. Pelvic Thrusts – On your back, hips up and abs tight, small pulses for 30 seconds followed by bigger thrusts for 30 seconds (1 10 lbs disk)
  4. Butt kicks – On all fours, leg at 90 degrees, 30 reps (10-20 lbs dumbbells in knee socket)

In one workout, I would choose one or two and do them between EVERY set of weights you do.  These moves are only embarrassing if you let them be!

The most important thing to remember is to push through your heels and squeeze at the top. Keep your chest up and abs in.  In parenthesis is the optional weight you can add to intensify the workout and really get your heart going.

Try it all this week.  The best part is that even if you don’t make it to the gym, you can still do 100 of one movement every day!


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