Fitness Thursday #4 Diva Derriére

If only we had South American ancestors...

For those who aren't loving the French inspired post, Derriére is another word for your buttocks, gluteals, bum etc etc I am currently nursing just below my hip bone as I have pulled mine badly, so badly I needed ibuprofen gel this morning. Nevertheless, you don't get a bikini bum without a fee pulled or sore muscles along the way - pain is gain! (but don't over do it please! I just went a bit mad on weights)

Ok, so I am not a big fan of squatting, I was in Summer and I tried that 30 day squat challenge and it gave me stretch marks!! Squatting only targets one area of your glutes so you need to mix it up a bit. Here are my favourite exercises to get an incredible derriére - the sooner the start the less you will need to do in your panic workouts two weeks before you go on holiday!

Top Tip - hover over the pictures to save to Pinterest to take with you to the gym!

6-8 Reps 3 Sets

WIDE LEG DEAD LIFT

Wide Leg Dead lift
 Select a weight suitable to your strength
(in hamstrings and glutes, somewhere between 4kg and 9kg)

With legs wide, bend at the hips only, not knees,
stand up using just hips
You should feel this in your bum and back of your legs.

CROSS BACK LUNGE

Cross Back Lunge - Select a 3kg-7kg medicine ball
 (can do exercise with out weights)

Step back with one leg, push weight through front heel, bend both knees

JUMP WOOD CHOPS

Complete for 1 minute (30-50) - 3 sets 

Stand with legs together, weight above head (4kg ish)
Jump into a sumo squat whilst taking weight between legs
Jump back up to legs together with weight above head 

OPPOSITE ARM LEG SUPERMAN

Great for back, abs and bum

Lie on your front and lift opposite arm to leg into the air, hold for 5 seconds,
 release and repeat on the other leg for 10 times on each side

If you don't have weights, do more reps and sets - till you can feel the burn basically! 

Do this routine for 15 minutes after 20 minutes of cardio for best results. Please stretch before and afterwards (we don't want Boots to run out of ibuprofen gel as I need it all) 

Happy toning!

RHS x

Fitness Freak

Ok, before you freak out at the amount of protein bars I have (this is half of what I bought) I always eat a protein bar after a workout and oh my I can see why boys have protein shakes. I would only advise you taking them if you want to build muscle, not if you're trying to lose weight (even the diet ones) because after working out for 4 days a week and having a protein bar before and after each workout I put on about 5 lbs. 

An average chicken breast is around 21g of protein, I've had protein bars with 35g of protein in them before - admitted it was like chewing grainy nougat and the flavours are never amazing (lets face it whey protein isn't that nice to eat, only to drink) but that much protein after a two hour workout is going to bulk up your muscle - you have to do some weight training (after your cardio!!) obviously it doesn't build muscle from fat - that would be incredible. 

So I raided Holland and Barrett (THE most expensive place to buy protein-  but these were all on offer so its all fine). They didn't have my favourite bar (PhD Women recover and tone) but these will work just as good and surprisingly the "diet" Protopure have the highest protein in them at 20g. Ruth's advice = take with water and eat before 30 minutes after your training. 

So onto the other little things in the picture. My Debenhams shop. Oh dear, they are going to hit record profits today after I just bought two items. This sports bra was £38 but it is so worth it. 10 years of running does no girls any good (speaking from no experience - none. Maybe some) but the more support = the better. It was only this much because its Shock Absorber and its the high intensity running one (sprinting/ long duration). Trust me they last forever and there is no bounce (I jumped up and down a bit in the changing room - lavely). 

The capris (I hate that word), the 3/4 running lycra from X:PG By Jenni Falconer, I have a pair of Adidas capris (3/4s) so I decided to try on the Adidas lycra they had in Debenhams - from no bounce in the sports bra to everything wobbles and jiggles in the lycra. I was shocked at how unsupportive the Adidas ones were (considering how good my other pair are) and when you're running you don't know who is going to be behind you! so I tried these one and they fit like a glove, are so thick they give extra support and they are breathable. So now someone can be on the bikes behind me in the gym won't think a 60 year old saggy lady is running in front of them - delightful! 

Stay trimmed, tight and toned 

RHS x 

p.s. eat protein - lots of it

p.s.s. sorry to the boys for my explicit descriptions.