Bad Azz Workout

Every woman has a favorite pair of jeans at home.  It is that pair of jeans that fit us to a “T”.  They are the most comfortable pair of jeans that you own or perhaps they slenderize and give you Giselle Bundjon’s legs.  They give you a rear end that construction workers whistle at as you saunter down the street causing others to scowl in envy wishing they too could wear their jeans with such precision. 

Until one day IT happens.  You can no longer fit those jeans.  Additional pounds have been put on at an alarming rate or they have been worn out, thus forcing you to drop those extra pounds or go on a search to find another pair of perfect fitting jeans.  Here are some tips to help you get back into your old jeans or fill out the new ones.

Exercise 2:

Single Leg Squat

Goal:  Tone Bottom, Strengthen Hip Flexors (toning the legs)

How to Do It (See Images Below):

1. Sit down on a chair or bench
2. Begin with right leg only, push through the heel to stand up
3. Sit back down
4. Change legs

Do 3 sets of 10-12 repetitions per side with 60 seconds of rest between each set.

Mistakes to Avoid:

1. Squeeze your bottom on up and down movement
2. Keep hands on hips or extended in front of body
3. Movement should be controlled and not rushed
4. Do not place unused foot on top foot with working leg 

Posted: July 17th, 2009 under Bad Azz Workout.
Comments: none

Bad Azz Workout

Every woman has a favorite pair of jeans at home.  It is that pair of jeans that fit us to a “T”.  They are the most comfortable pair of jeans that you own or perhaps they slenderize and give you Giselle Bundjon’s legs.  They give you a rear end that construction workers whistle at as you saunter down the street causing others to scowl in envy wishing they too could wear their jeans with such precision. 

Until one day IT happens.  You can no longer fit those jeans.  Additional pounds have been put on at an alarming rate or they have been worn out, thus forcing you to drop those extra pounds or go on a search to find another pair of perfect fitting jeans.  Here are some tips to help you get back into your old jeans or fill out the new ones.

Exercise 1:

Stability Ball Reverse Bridge

Goal: tone and tighten bottom, strengthen hamstrings

How to Do It (Images below):

1. Sit on top of SB
2. Walk feet forward and placing head and shoulders on ball
3. Lift hips up into a table top position keeping knees bent
4. Place hands on hips
5. Lower bottom toward the floor
6. Lift hips up
7. Repeat Movement

Do 3 sets of 10-12 repetitions with 60 seconds of rest between each set 3 times per week.

Mistakes to Avoid: 

1. Squeeze bottom cheeks tight
2. Keep bottom tight on the up and down of the movement
3. Keep abdominals contracted the entire time. 

Posted: July 14th, 2009 under Bad Azz Workout.
Comments: none