5 workouts that “plump the peach“

better than a squat

suggested: 3-5 ROUNDS at 20 REPS or 30sec PER WORKOUT 

SPRING IS HERE which means warmer weather & less clothing hah! I put together a series of 5 moves you can do to give yourself a plumped peach before you jump into a bathing suit or your little black dress & live your best life!

(DESCRIPTIONS & VIDEO BELOW) 

1.Single leg glute bridge

What does it do?: ACTIVATES GLUTE MUSCLE & TARGETS HAMSTRING (BACK OF LEG) 

• Lie with your back on the floor and knees bent at 90 degrees.
• Lift the hips off the floor by pushing through your heels. The result should be a bridge from the back of your shoulders to your knees.
• Lower your hips & repeat.

2.Fire hydrant w/ leg extension

What does it do?: ISOLATES AND LIFTS THE GLUTE MUSCLE

• Get down on the floor with your hands planted directly beneath your shoulders and your knees below your hips.
• While keeping your knee bent, lift one leg up and extending it out to the side as high as possible without twisting your torso at all! (demonstrated in video)
• Bend your knee and bring it back to the starting position. 5. Repeat with the opposite leg and continue for reps.

3.Rainbows 🌈

What does it do?: TONES THE INNER THIGH & SADDLE BAGS

• Start from a kneeling position on all fours with knees about shoulder width apart and hands right below your shoulders.
• Engage your core muscles to keep your back and spine in a neutral position by keeping your abs engaged!
• Straighten one leg out & Keeping your core tight, lift your straight leg up and around in a rainbow arc behind you heels up to the sky!  Keep your abs tight the whole time!
• Touch your toes on the other side behind you to complete the rainbow arc, then bring your foot back in a rainbow arc to the starting position. That’s one rep!

4.Squat to sumo squat pulse

What does it do?: Isolates Glute & Quad muscles (outer thigh)

• This one is tricky sort of like a double squat! Start with your feet about shoulder width apart or slightly more, toes pointed straight!
• Keeping your back and spine in a neutral position standing up straight, tighten your core.
• Bend the knees outwards so they remain over your ankles, and sit into a squat position.
• Squeezing your glutes, rise up all the way and lower again while pointing your toes out lower into a “pulse”
• This is ONE rep.

5. Traditional Squat to calf raise 🔥

What does it do?: F’s you up LOL jk isolates Glutes & Calve muscles

• Start with your feet about shoulder width apart or slightly more, toes pointed straight!
• Keeping your back and spine in a neutral position standing up straight, tighten your core.
• Bend the knees outwards so they remain over your ankles, and sit into a squat position bringing your hips back
• Squeezing your glutes, start to life your heel and alternate calve raises for 30 seconds while holding the squat position.

 

VIDEO OF THE WORKOUT