4 exercises to tone and tighten your booty this month

Are you ready to get a toned and fit booty?

The 28 Day Weight Loss Challenge Exercise Plans feature heaps of workouts that focus on the booty and thighs.

Besides looking great in swimmers and skirts, it’s important to have a strong and healthy butt and thighs as they are the foundations to help us with all our movements every day.

Benefits of working the butt and thighs

When the butt and thighs are strengthened, the glutes are able to balance and stabilise the hips, allowing the hip flexors to move with ease, reducing the risk of back pain and reducing chance of injury.

Not only that, but a strong butt and thighs means a stronger pelvis and better supported knees and ankles.

Butt and thigh exercises also increase overall body strength and function to support daily movements such as bending, lifting, twisting and moving.

Which exercises work this area?

Many exercises work these important muscles, however squats and lunges are often favourites among athletes and trainers, as they activate a variety of muscles in the butt and thighs while strengthening the entire lower body and core at the same time.

Making these exercises a part of your daily routine will help to move you toward your goals, while improving your balance, strengthening your core, reducing the risk of back pain, knee injuries and/or ankle instabilities.

Butt and thighs are certainly on the minds of most women on their way to achieving fitness goals and the 28 Day Weight Loss Challenge will help to fast track those goals with excellent fat burning, strengthening and toning in both areas.

Sneak peek at the exercises from the 28 Day Weight Loss Challenge

Try these booty busting exercises from the 28 Day Weight Loss Challenge. Complete for 90 seconds each with a 10 second break in between for a speedy, metabolic boosting sweat session! 

1. Sumo Squat With Ball

 

Starting Position: Take your feet into a wide stance, and toes slightly pointing outward. Hold a medicine ball out in front of your body with elbows slightly bent.

Execution: Holding the ball out in front of you, inhale and sit down into a squat position. Keep your back flat, head up and knees in line with toes. Lower your body until your thighs are parallel to the ground. Hold the squat position for 1-2 seconds, then tighten your glutes, push up through the heels and bring your arms overhead, keeping your core engaged and elbows soft. Continue squatting and standing, inhaling as you sit down into the squat, exhaling as you engage your core and push off your heels to standing. 

2. Alphabet Leg Circles

Starting Position: Lie flat on your back on the floor with arms out to the sides for stability. Bend your knees and place your feet flat on the floor, shoulder width apart. Engage your glutes and core and lift your right foot off the floor, extending the knee.

Execution: Exhale as you engage your core and circle the right leg to write the letter A in the air. Repeat this exercise by alternating legs and then move your way up through the alphabet one letter at a time. Keep your core engaged and spine and pelvis stable throughout
the movement. Continue to breathe as you circle your legs in a controlled manner.

3. Jumping Frog

Starting Position: Take your feet into a wide stance, with toes pointing outward and sink down into a kegel squat. Rest your hands on the floor in front of you. Squat down as low as possible, keeping your chest up and open.

Execution: Push off through your hands and feet and jump into the air, propelling forward slightly and landing back in the deep squat again. Repeat this exercise by moving around the room in different directions.

4. Pilates Plie Pulses

Starting Position: Take your feet into a wide stance, toes slightly pointing outward and hands on your hips.

Execution: Bend your knees, keep your spine straight and sit down into a squat position. Keeping your back flat, head up and knees in line with toes, hold the squat position for a few seconds, pulsing up and down gently. Then tighten your glutes, push up through the heels and return to standing.

Three fantastic butt transformations

These three mums are defying gravity, thanks to the 28 Day Weight Loss Challenge and lots of hard work. Go girls!

1. Julia

Julia says: ‘I never thought I would be happy and confident in my own skin but thanks to the Healthy Mummy I totally am.’

2. Jacinta

What a transformation! Jacinta says: ‘There is 9 months and 5st. difference between these photos and it was thanks to The Healthy Mummy that I managed to get this far!’

3. Rae

Rae has not only dropped over 3st. she’s toned up her body too and is now proudly flaunting her INCREDIBLE booty! Rae says ‘My main tush exercise at the minute is weighted squats. I use a bar with weight for 3 sets of 12-15 reps.’

Tone and tighten your buns and thighs with the 28 Day Weight Loss Challenge

Want to shift your baby weight but feel like you have NO TIME in your day to exercise and eat healthily? That’s where the Healthy Mummy’s 28 Day Weight Loss Challenge can help.

Our Challenge entails: 

• 28 days of at home exercise routines (no gym needed) – with video instruction
• Customisable and breastfeeding friendly meal plans
• Time-efficient exercises for busy mums – under 30 mins
• Challenge combines Pilates exercises with interval and circuit training (HIIT)
• Suitable for basic to advanced fitness levels.
• Home to thousands of EASY-TO-MAKE recipes.

To find out more on the 28 Day Weight Loss Challenge click here.