Get a Brown Sugar Booty!!

                               

Ooooh, the weather is getting warmer and we got stuff to do! I mean---bbq's, beach, parties, the works....so it's time to get that booty lookin right. Of course Hollywood is trying to steal our shine with their 'new' facination with big, round, brown but we still hold the crown (ooh, that's a song right there!). I've been doing my squats waking moment...just bust out and rock 30 of them bad boys on demand. The key to success with these exercises is consistency and diet, so be sure to keep a solid regimen and eat high-protein foods to increase your most adored muscle. Get started with these exercises:

Super Squat

• Stand with feet hip-width apart, with feet straight ahead
• Imagine that there is an invisible chair behind you and squat down until thighs are parallel to floor (you should be in a complete, seated position)
• Hold for 5 seconds.
• Next squat a few more inches..this will burn...but that just means it working =)
• Come back up the point where your thighs are parallel and hold for 5 more seconds.
• Repeat 10-15 reps.

Side-Extension Squat

• Stand with feet shoulder-width apart
• Squat down 90 degrees (in a seated position)
• Hold for 3 seconds
• Now stand, lifting right leg to your side as high as you can (towrd hip).
• Hold for 3 counts, then come down.
• Repeat 30 times; switch sides.

Kick Butt

• Get down on all fours and lift right leg behind you, to hip height with foot straight.
• Extend leg so that the bottom of your feet is facing the ceiling.
• Return leg to hip height and repeat for 30 reps; switch sides.

Butt Lift

• Lie your back with knees bent, feet hip-width apart.
• Lift your butt up, tightening your cheeks the whole time, and bring knees togeter
• Hold for 5 secondss, loosen knees, and lower butt to closest to the floor without actually touching it.
• Repeat 30 times.
• Without coming down, do one more round of 30 with knees apart.
• TIP: I do this exercise with my shoulders and head rested on a chair. Gives you weight and more muscle that way =)

Leg Lift

• Lie on your back with knees bent and hip-width apart.
• Extend right leg about 4 inches off of the floor.
• Now lift your butt about 6 inches, then lower as close to the floor without touching the floor.
• Repeat 20 times; switch legs.

Sophia