Fitness Thursday #1 Get that bikini bum!

Lets get straight down to it (squat girl, squat)

1. HIP LIFTS 

-Lie on your back with legs bent, feet slightly apart

-Lift hips as high as you can 

-SQUEEZE your gluteus (backside) as hard as you can 

-Release 

DO: 30 reps, 3 sets 

keep shoulders on the floor

2. SQUATS, WITH WEIGHTS (3-6kg)

-Stand in an upright position, weights by your sides

-Squat low so that your thighs are parallel to the floor

-Squeeze

Do: 15 reps, 3 sets 

keep back straight and chest up, don't look down

3. WOOD CHOP 

-Stand with legs wide apart, hold dumbbells down

-Bend at hip, keep back flat 

-Stand and repeat

Do: 15 reps, 3 sets

keep legs straight the whole time 

4. 1 LEG CLOCK SQUAT 

-Stand on one leg, the other bent at the knee

-Squat with one leg to 10 o'clock

-Stand, Squat with the same leg at 11 o'clock

-Repeat for 12, 1 and 2 

Do: One set on one leg and then repeat with the other leg x2

Squat slowly

5. MODIFIED SIDE PLANK LEG LIFT

-Enter a side plank position as shown with the bottom leg bent

-Slowly raise the top leg, hold and lower

Do: 12 reps on each leg x2 

 Repeat these exercises at least 5 times a week for the best results!

Happy Squatting!

RHS x