How to get a sexy behind for your Ibiza summer holidayMarisa van Welzen
Would you like to look like Jennifer Lopez on the beach but you have too busy a lifestyle to go to the gym? Then this post is for you!
The Workout Club Ibiza
In our Group Personal Training and Personal Training sessions we always go over our client’s fitness goals. And 9 out of 10 times the ladies would love to have a tight behind. Of course we highly recommend one of our personal trainers or one of our outdoor group personal training sessions, but what if your time does not allow that? Here are 4 exercises you can do at home that will get you a firm behind.
The High Bridge
Lay flat on your back and place your feet on the ground with your knees pointing to the sky. Spread your arms out on the floor and push your hips up in the sky. Squeeze your glutes and make sure that you make one line from your ears until your kneecaps. Hold the tension for 5 seconds and lower your hips on the floor. Repeat this 3 x 10 and move on to the next exercise.
The Bodyweight Squat
Start by standing straight up with your feet shoulder width apart. Now imagine that you sit back in a imaginary chair. The weight sensation will be slightly on your heels but you keep your toes grounded to the floor. You keep your shins almost vertical while you sit back and lower yourself until your upper legs are parallel to the floor.
Hold it for 5 sec while your full body remains under tension then you get back up standing straight. Repeat the squat motion 3 x 10 and move to exercise number 3.
Yes you hear this right. We love super heroes! Start in the crawling position on the floor on hands and knees. You start by straightening your left leg backwards while your right arm points forward. Imagine superman flying…:) Bring your right elbow to your right knee and return to the arm forward position and the leg back position. Repeat this left and right 3 x 10
The Single Leg Dead Lift
Start by standing on one leg you can support the other leg by balancing on your toe. Slightly bend your knee and kick the leg that was resting on the toe back. From the side your body will form a letter T. your arms slide down close to your shins when you kick your leg back. Repeat 3 x 10 on each leg.
Well, there you have it! You can do these exercises in the comfort of your own home. If you have any questions about this simple program feel free to send us a message. Good luck and look sexy on the beach.