Welcome to another day of exclusive, DeniseAustin.com members-only content in my Fit and Fab Challenge!! Today we are going to look at three moves that are part of my “Anti Gravity” routine… moves designed to help firm up those areas that can tend to sag and droop as we get older. No matter what your age, you should start doing these moves NOW – to help prevent sagging, or to help firm up if some sagging has started! Either way they are super effective!! Today’s focus is on the buns – so let’s make your lower half your better half, with these exercises, courtesy of my Stop The Clock Fitness Plan! There’s an entire section of Anti-gravity exercises, so if you like these, check out my Stop The Clock Plan bundle!
Add these booty exercises to your daily routine to keep your rear shapely and lifted … you can do it – be Fit and Fab at any age!!!
Kneel on the floor on all fours, hands directly beneath your shoulders, knees beneath your hips. Keeping your back flat, abs tight and hips square to the floor, raise your right leg out, keeping it bent at a 90-degree angle, until your thigh is parallel to the floor. Slowly lower your knee back down to relax, and then back up again, squeezing your buttocks. Continue until you’ve completed 2 sets of 8 to 12, then switch legs. To add resistance, use an ankle weight.
You’ll want to start this in a push-up position on the palms of your hands and the balls of you feet – also known as the Plank Position. Abs are in. Back stays straight. Squeeze your buttocks. Lift one foot 6 to 8 inches off the floor and hold for 5 seconds. Return to Plank and repeat. Do 2 more sets.
Stand with one foot in front of the other and arms extended out to the sides. Bend front knee and point your back foot toward the floor so you’re balancing on your front leg. Bend the knee of your standing leg to lower yourself down slightly, squeezing your buttocks muscles. Now, lift and lower the back leg 8 to 12 times. Relax and repeat with the other leg. (Don’t do these if you have bad knees.) If you’re a beginner, hold on to a wall or chair for balance. This move isolates and strengthens your buttocks and improves balance.