Hiit That Butt

So like the rest of the world lately, I've decided I really want to build my butt. This is largely because I lost my original one. "Like...you left it on the subway or..." Not quite. Before my celiac diagnosis, I was always curvier. Asides from the fact that I'm very short, I actually had a pretty nice hourglass shape. But...it was mushy. As I got a bit older...that mush really made its self present. I had a butt, a nice butt, but a fat butt. And so on came the cellulite. Yay. Right before my diagnosis, I was at my heaviest. At 5"2 and coming in around 130lbs, I was toeing the line for "curvy". Within my first month of going gluten-free, I dropped 15lbs in bullshit (I don't know if you'd call it water weight or what...gluten bloat?). I had never had stomach definition in my life because I was ALWAYS bloated. Once I started seeing it, I was excited and wanted more. So I went REALLY strict on the clean eating and working out. I never had the energy to exercise before because of the constant fatigue and I never saw any results. So I would just get discouraged. The fact that I was seeing results and semi-quickly became a bit addicting. I've never been big on weighing myself and everyone around me seemed happy that I was happy - so I just thought I was in better shape. About a year after my diagnosis I stepped on a scale and came in around 94lbs. I was floored. I thought I was just getting toned - I never thought that because I had a small frame that losing my curves would turn me into my own skeleton. When I asked those around me, they noted that I had become unreasonably skinny. But I was ALWAYS eating so they just thought maybe it was my natural shape. And I guess they were right. I know these pictures aren't the best examples...but it's all I've got. [caption id="attachment_43072" align="alignnone" width="463"] 3 months before diagnosis[/caption] [caption id="attachment_43073" align="alignnone" width="484"] 1 year after diagnosis[/caption]   So...then I was faced with being toned, but scary thin. I didn't want to start packing on fat, so I was forced to start building muscle. And right now...I'm focusing on the butt. I want that cellulite GONE and I want it to actually fill out my jeans again! I've been going hard the last three weeks and honestly I've been seeing great results. The movements are still pilates based like my last posts here and here  

1. Shoulder Bridge (aka Gluteal Bridge)

This is a repeat from the first workout.Lie on your back in neutral spine, with your knees bent and feet on the floor. Your legs are hip distance and parallel. Your arms are extended along your sides. Press the backs of your arms into the mat. Inhale: Press down through your feet to lengthen your spine and press you hips up. Come to a bridge position on your shoulders with your knees, hips and shoulders in one line. Exhale: and lower down – returning to neutral spine. That’s one rep. (Yes it does look like you’re humping the air. So if you feel slightly embarrassed – you’re probably doing it right)

2. Full Squat

You can click here to read all about the difference between a full squat and a parallel squat. This is where the hips (and butt) go well below the parallel level of being horizontal with your knees, until you are almost in a crouching position (but with your feet flat on the floor).  

3. Donkey Kick

Note: Make sure you squeeze your but as you pulse up.

4. Clam

Lie on one side with knees bent. Place your bottom hand underneath your head for support, and your top hand just in front of your chest. “Clamp” your feet together (like a clam – or a hinge) and slowly open and close your top knee while keeping your heels in contact. Focus on making sure the rest of your body remains completely still and stable. *Skip to about 1:20*

5. Plie Squat

 

6. One-Leg Bridge

Following the same steps as shoulder bridge, laying in neutral spine, you will bring one leg up into a table top position. Keeping one foot planted on the floor and the other leg at 90 degrees, rise up into that bridge position on the inhale and lower down on the exhale. Repeat for both legs.

7. Jump Lunge

 

8. Fire Hydrant

This one looks weird but BURNS like a mother effer

 9. Table Top Pull Back

This one is typically performed on the reformer, but can easily be modified with a tension band and something (or someone) to wrap it around. And it's a good one so it's worth the effort. Tie your tension band around a stationary object and loop it around your ankle.  Starting on all fours, with your knees hip distance apart and your hands underneath your shoulders. Inhale to prepare. Exhale to engage the core abdominals, draw down the scapula and pull on the band to raise the leg up to shoulder height. Go slow and controlled. Inhale to lower the leg back down under control to return to the starting position   Modification: If this is too easy and you want to feel a deeper burn in your core, wrap your band around your hand instead of the fixed object and extend the opposite arm at the same time. If you want to go even harder, extend the SAME arm and the same leg simultaneously.   I've combined all these elements into a butt blasting workout below. Or you can add them into your existing routines!