Let this be the season you can’t wait to show off your booty, baby! Show off your ripped stomach and fine booty. Chelsea Paul specializes in giving her clients the tools and motivation to reach new maximum buffness.
Paul showed us four exercises to tone and tighten where it matters. Perform this circuit 2-3 times a week for the next month and report back. A circuit means you will do each of them one time through, then go back to the beginning and repeat for another round, or three, or four.
First, the Curtsy Lunge. This is great for the booty and can be done with or without dumbbells. Increase the reps if you choose not to add weight. Begin with feet shoulder width apart, hips and shoulders squared to the center, hands clasped in front of the chest. Lunge diagonally backwards with your right leg, crossing it to the outside of your left leg, bending both knees 90 degrees. Focus on keeping your right knee and ankle aligned with your hips and shoulders squared. To return to start position, push through the heel and glute of the front leg. Complete between 12 (weighted) and 20 (unweighted) reps, then switch to the other side.
The next exercise is the Windshield Wiper. This can be performed with knees bent or legs straight. Shoot for between 10 and 20 reps per side. lay flat on your back with arms stretched out in a “t” position with either your knees bent at 90 degrees with a towel in between your legs, or choose the advanced level and lift your legs straight up in the air. Whichever version you choose, you want to focus on maintaining a neutral spine. Engage your abdominals as you lower your legs down to the right side, keeping your shoulders on the floor. Return to the start and repeat on the other side.
Next, Paul showed us the Squat and Straight Leg Dead Lift Combo. If you can do this with good form, then use dumbbells to enhance the effectiveness. Again, the reps should be around 12-15. Begin with feet shoulder width apart, hips and shoulders squared, and hold a dumbbell in each hand by your side. Initiate the exercise by performing a basic squat: lower your hips towards the floor to 90 degrees, keeping your chest up and shoulders back and your knees behind your toes. Push through your heels, hamstrings and glutes to return to the starting position. Next, with a slight bend in each leg, hinge forward, sliding the weights down your shin and stopping right in the middle of your knee and ankle. Make sure your back is flat, eyes focused 45 degrees in front of your body, and keep your chest proud, not collapsed. To return to the starting position: engage your core, focus on the back of your legs, and come up while squeezing your glutes at the very top.
Finally, the infamous Double Crunch. Shoot for 25 reps, but do less if more reasonable. Lie flat on your back and bring your knees up to 90 degrees and fingertips behind your head. Align your knees with your hips and maintain a neutral neck with eyes focused slightly up and forward. Simultaneously bring your knees into your chest as you lift your shoulders off the floor, crunching towards the center, bringing your elbows to your thighs. Return to the start position. You can increase the difficulty by bringing your heels down to the floor if your back remains neutral or extend your legs straight out to 45 degrees as long as your back remains neutral.