August 06 2016 – Jesssica Johnson
Keep your feet hip-width apart and squat down like you’re about to sit down in a chair. Push into the floor with your heels and keep your chest lifted, back tall.
3. FIRE HYDRANTS
On all fours, lift your left outer thigh up to the ceiling while keeping your leg at a 90 degree angle. Do both legs.
4. HEEL KICKS
Bring your forearms down to the floor and kneel. Then straighten your right leg and flex your foot. Kick your heel up into the air while keeping your leg super straight. Keep your hips aligned (facing the floor) and don’t open up. This is how you will effectively get your lifted booty! Do both legs.
5. POINTED BUTT LIFT
Start on all fours with your wrists under your shoulders and your knees under your hips. Hopefully it’s starting to become habit by now, but engage your core, and create a strong foundation. Now, keeping your leg bent at 90 degrees, push your heel directly towards the ceiling. Imagine you are trying to push bubble gum into the ceiling with your heel (I’m guessing you’ve probably never done this, but if you imagine doing it, it actually helps!). Again, let your leg come down about 6 inches, then push it immediately back up to the ceiling. Slow and controlled is the key to the exercise. Why? Because you keep tension on the muscle for longer periods of time while also working your core and arms.