How to build a better booty you say? With SQUATS. And lots of em. NOTE: the above photos are not of my booty….a baby and breast feeding deflated my booty so I am rebuilding it using the below tips and tricks!!
There are many different variations of squats that will help lift, round and shape your booty. Looking for a booty challenge? Check out these booty challenges
But squats are not the only way to build that booty. A few other moves to add to your daily exercise routine are:
- Step ups
- Shoulder bridges, or one leg bridges
- Fire hydrants
- Donkey kicks, or standing donkey kicks (use a resistance band for more bang for your booty)
- The Clam (think Thighmaster without the contraption…squeeze your buttocks…really squeeze it…LOL)
- Deadlifts, Roman Deadlifts
Having a strong rear is not only more attractive…think about your favorite jeans and how awesome they will look with a fuller bottom, it will help your body run (walk, jump, skip or prance) more effectively. Our glutes are in charge of a lot of motion for our bodies, and anything we can do to help our bodies be more efficient is always worthwhile.
With Bikini Season just around the corner it’s time to make sure you are ready for the beach! And I’ve got you covered here at Run This Mom! Well actually I want to make sure that you don’t have to be covered this year at the beach!
So here are some of my favorite challenges…some short, some long but there’s sure to be a perfect one for you!
New & Improved 30 Day Ab & Squat Challenges
11 Week Bikini Boot camp Challenge
Armed & Fabulous Challenge
Big Booty Challenge
I finally joined a dietbet, and obvi I am freaking out that it is with Olivia, and Hannah from Season 11 of The Biggest Loser. These two ladies have been one of the biggest sources of inspiration and motivation for me over the last few years. I’ve watched that season at least 10 times.
Monday was the weigh-in, and I was SHOCKED to see 154.8 on the scale. I have lost 2.6 pounds in 2 days. Only one of which I was able to work out. I am beyond confident that I can lose 4% of my body weight in the next 28 days. I’ve got momentum and I want to keep it going!
My progress in the last month has given me some serious motivation to keep at it and just get better.
And with nearly $15k in the pot for this one…I am so excited to do it and earn a little extra cash, and possibly some one-on-one health coaching from these two awesome ladies! I want, I want, I want!!
So my 4% means that I need to lose 6.2 pounds in order to win. This is going to be so much fun!
So here I go…goodbye mommy body…hello bikini body!!
Hello there! And welcome to my little corner of the bloggosphere! This post has been one of my most popular and I am so glad that you dropped by to check it out! While you’re here check out some of my other awesome challenges like the Big Booty Challenge, a set of circuits aimed and raising your rear; the plank challenge, a 10 day core and endurance challenge or the 11 week bikini boot camp!
A gal pal of mine is hell bent on saying goodbye to 70 pounds by January, and she is taking on these two challenges to help her achieve her goals! She was kind enough to share them with me! She’s been kicking but with Isagenix, and I’ve seen her progress so far and I am so excited for her!
You may remember I did a Big Booty Challenge, and Plank Challenge, last fall, so these two challenges are very similar to those.
Here they are…
I am starting these two challenges today, and I will be involving The Hubby so that we keep each other accountable! I have been itching to run…but every time I plan a run…BOOM morning sickness, so no run.
So I will take some before and after photos and measurements and post at the end of the challenge, but as far as the ab challenge…well…you can guess that I won’t be boasting a 6-pack after this challenge! I mostly just want to A.) Avoid stretch marks, and B.) Ensure that I can get my pre-pregnancy abs back, as I was so close to a 4 pack when I got pregnant.
Oh how unpredictable mother nature can be!
I think in total we got just about 10.5 inches between Saturday night and Sunday Morning. Ga-ross…
Needless to say it threw a huge wrench in our plans for Sunday. But let me back up…
So Saturday I had registered to run a quick little 10 miles with this great little event called the Doughnut Day 25k, and then my class at The Fixx at 11 am. Well, that didn’t happen because…
Crap. I was really looking forward to that class and getting that book this week! But such is life with my silly little brain that doesn’t remember to set any alarms!
Then with all of the snow we were not leaving to trek across the entire Metro area for class that was eventually canceled anyway. So The Amazing Jeff and I just rolled in the living room, working on wrist grabs for the Orange Belt chart. So eh, not the active weekend I had in mind, but hey we got stuff done.
And now for today’s workout
Day 9 of the 10 Day Plank Challenge
And I am resurrecting a familiar workout from The Big Booty Challenge today
And a new one too!
The Back Blaster
Enjoy! And Happy Monday!
Today I am tweaking the schedule and only doing the Plank Challenge because I also have a boot-camp class from The Fixx on my calendar!
Coach Jan is for real…she will kick my butt and make me hurt! But it’s always a “hurt-so-good” feeling the next day. Plus she is loaning me her textbook from her CPT classes so that I can start working on one of my goals for 2013…I promise you will be in the know on those soon!
Now I am also tweaking tomorrow’s scheduled plan and doing the plank challenge, Sunday Funday because the guys have been hounding us to get back in the gym, and starting this new plan…
Here’s how this one will work:
There are 2 strength circuits provided for each day next week…pick one or both. I have planned this one out to be a 2-a-day set up. My plan is to do the cardio right away in the morning when I get up. Then do my plank challenge, or whatever plan is under the “other” category. Then in the afternoon I will head over to the gym and do my strength circuits.
I will post the circuits every morning like usual. You will notice more diversity in the circuits on this one, some of them you are familiar with since they are from my Big Booty Challenge, but there are some new ones created by me!
So enjoy the break today and we’ll see ya back here tomorrow!!
It occurred to me today that I never took any before and after pictures for the Big Booty Challenge, nor have I taken any before pictures for this one! Crap. I will get on that before we get started on the sets for next week.
But for today we’ve got more planks!
Wooo. Ok, so planking sucks. I really don’t like it. It’s on par with burpees in my book. Planks and burpees make me angry.
And that takes us to…
Yup… More GNC Toned Arms.
One more day of this work out and then we move on to something else. I have to tweak the remaining week’s as the whole point of this is to not get bored. And I can tell after one week that boredom may set in if I am only doing 2 workouts a week. I really need more diversity than this.
And it has something to do with an upcoming post about my goals for 2013…so stay tuned for that!
Hello and welcome to the newest challenge here on Little Runner Girl! For the next 4 weeks we are focusing on arms, triceps, back and chest! But don’t forget about those glutes that we worked on last month!
So for the next 10 days we are going to perfect our plank by bringing back the 10 Day Plank Challenge
The original challenge started out with the first plank being held for less than :30, but I can do a :30 plank now, so I want to start where my threshold ends to push myself! Today I will be doing this :30 plank multiple times to build my strength up! I plan on hitting the deck for these planks up to 5 times during the day.
Now for the good stuff. The GNC Toned Arms workout
This one comes from Blond Ponytail, I love her GNC series!
You really should watch the video for the circuit instructions, unless you happen to know the moves ;)
What an awesome challenge this is going to be!!
I am so happy that my November Big Booty Challenge went so well! I had a ton of fun doing it and well, now I got a big booty!
I was so happy with how it went that I have decided to do another challenge to finish out the 2012 year. And this one is upper body focused. The challenge starts Sunday December 2nd and there is a workout almost every single day, but please do not attempt these everyday if you are not 100%. Listen to your body and take rest days as needed. I purposefully built-in easy days so that if I am not at 100% I can take it easy.
Yeah…welcome to the gun show!
So…here’s how it will work:
- I will post the rundown of each circuit in the morning with links to the original, if it’s not one of mine, with instructions if needed.
- You will notice that each week is pretty different, but there is one main circuit for the week, along with a supplementary workout and a second circuit.
- Each day’s workout will involve a warm up run of 2-3 miles, and a cool down run of 2-3 miles unless noted. (LSD, Sprints, and KOB’s will be discussed on the day of)
- POP UP CHALLENGE! You will notice that there is a pop up challenge once a week for the last 3. They may be a push-up challenge, a squat challenge, or even a plank challenge…who knows! Just be ready!
- We will have very awesome arms by New Years Eve! Which rules because I will be making a sexy strapless dress for a very swanky NYE party downtown this year!
Are you ready to be Armed & Fabulous?
These two are by far the hardest circuits of this challenge. Bar none.
In fact I rather hate them. They make me angry, and although that is not necessarily a bad thing…there is no tire an sledgehammer at the gym.
And the Push-it challenge today…burpees.
There are lots of jumping jacks in both circuits, but no burpees. Now, I hate burpees. They suck. But they are a great way to work several major muscle groups all at once, and get the heart rate up. So warm up with 4-8 burpees before each set, not circuit…each set.
This is the last workout of this challenge…so finish strong!
Congratulations! You made it through a 3 week challenge that kicked your butt! Pun intended. I cannot wait to share my results at the end of this week!
WAY TO GO!