July 18th, 2009
| Six Secrets To A Team Fitness America Ballerina Bottom |
Having a tight and tone lower half for most women seems
unthinkable. Many women desire to have a round, lifted
butt that looks great in jeans, shorts and even a bikini.
Throughout this article Debbie McFarlen, a top personal
trainer for Team Fitness America, will uncover six basic
exercises to help reach a perfected ballerina bottom.
Some women spend countless hours at the gym on the
stair stepper, hoping for that nice round physique of stars
like Jennifer Lopez, but soon find themselves giving up to
believe that it must be her genetics. Genetics does play a
part in what your physique looks like, but you do not have
to accept the body the way it is because change is
possible. For years, ballerinas have been performing the
lifts and squats that create that nice, round, and tight lower
half. Most women forget the tush is a muscle and since we
cannot see it ourselves, it is often overlooked but still
envied.
Here are six secrets that ballerinas and dancers have used
for years to lift, tone, and tuck the lower half of their body.
Take note of squeezing your butt muscles and pointing
your toe on each exercise, as both of are extremely
important for sure success.
1. Squat and Squeeze - Standing at your kitchen counter
for balance, squat towards the ground. Make sure your
knees are directly above your ankles and never over your
toes. Squat and squeeze, exhale on the way up, and stand
up on your toes. Pause and inhale, squat almost to floor,
exhale and lift, again to your toes. Pause at the top of the
exercise and at the bottom for one second. Repeat these
20 times, then rest and repeat again. If you own a stability
ball, then you can make a great variation of this exercise.
Place the ball on the middle of your back against a wall,
then squat down letting the ball roll itself down until your
knees reach a 90-degree angle. Remember to keep your
knees directly aligned with your ankles and never over the
toes.
2. The Ballerina Lift - Hold onto the kitchen counter or
something sturdy such as a railing. Squeeze butt muscles
and lift your leg as high as you can behind you. Keep your
leg straight and toe pointed. Exhale while you lift and
inhale as you lower your leg. The key to this exercise is to
keep your back straight, face the counter, and focus on
lifting your leg as straight as possible with your toe
pointed and butt squeezed together. Do 20 of these, rest,
then repeat.
3. Romanian Dead Lift - Keeping your left leg straight, foot
firmly on the ground, exhale and bend forward so your
right leg goes straight out behind you. Point your right toe,
straighten your right leg and bring your hands to the floor.
You can hold on to a 5lb dumbbell if you like with both
hands to add resistance. This exercise will target your butt
while increase your level of balance. The first few times
you try it, have a person or a sturdy piece of furniture
nearby for balance. Once you have enough balance to
bend forward and lift your leg straight up behind you, you
can move away from the furniture and get the full benefit
of the exercise. Remember to squeeze your butt together,
keep the extended leg straight, and your toe pointed.
Repeat 10 times and switch legs then repeat 10 more
times.
4. Bend and Lift - Again holding on to a counter or a sturdy
piece of furniture, turn your right foot out, then bend your
right knee and lift your left leg to the side as high as you
can while inhaling. If you can reach the counter or any
surface that is waist high then rest your foot there for one
second. Point your toe, then exhale and place foot on the
ground. Repeat this exercise 10 times. Switch legs, turning
out the left foot, bending your left knee and lifting your
right leg to the side on your inhale. Rest your pointed toe
on the counter for one second and release to floor. Repeat
10 times.
5. Step N’ Lift - Grab a chair (or take two steps at a time
going up the stairs) and step up while keeping your knee
in line with your ankle. Exhale at the top, squeeze your butt
muscles together, and point your toe of your lifted leg then
return to the floor. Repeat 10 times and switch legs.
Remember to go slow, squeeze your butt and point your
toe.
6. The All-American Lunge - Choose from the walking
lunge, reverse lunge or standing lunge. The purpose here
is that your front leg works your hamstring and glutes so
keep your knee aligned with your ankle while you lower
your back leg as far as possible without touching the floor
or before you feel any pain. Exhale on your way down and
inhale on your way up. The stand and walking lunge is
simple and only requires you to step forward while the
reverse lunge requires you to simply step back. Make sure
you squeeze your butt and breathe as required.
Obviously, ballerinas dance daily and for extended
periods, so you may need a few weeks to see results.
Based upon additional exercises and diet, you may see the
results more quickly. The trick is to stay focused and keep
your workouts interesting. The use of an in home personal
trainer will help add variety to your workout program while
giving you assured results.
unthinkable. Many women desire to have a round, lifted
butt that looks great in jeans, shorts and even a bikini.
Throughout this article Debbie McFarlen, a top personal
trainer for Team Fitness America, will uncover six basic
exercises to help reach a perfected ballerina bottom.
Some women spend countless hours at the gym on the
stair stepper, hoping for that nice round physique of stars
like Jennifer Lopez, but soon find themselves giving up to
believe that it must be her genetics. Genetics does play a
part in what your physique looks like, but you do not have
to accept the body the way it is because change is
possible. For years, ballerinas have been performing the
lifts and squats that create that nice, round, and tight lower
half. Most women forget the tush is a muscle and since we
cannot see it ourselves, it is often overlooked but still
envied.
Here are six secrets that ballerinas and dancers have used
for years to lift, tone, and tuck the lower half of their body.
Take note of squeezing your butt muscles and pointing
your toe on each exercise, as both of are extremely
important for sure success.
1. Squat and Squeeze - Standing at your kitchen counter
for balance, squat towards the ground. Make sure your
knees are directly above your ankles and never over your
toes. Squat and squeeze, exhale on the way up, and stand
up on your toes. Pause and inhale, squat almost to floor,
exhale and lift, again to your toes. Pause at the top of the
exercise and at the bottom for one second. Repeat these
20 times, then rest and repeat again. If you own a stability
ball, then you can make a great variation of this exercise.
Place the ball on the middle of your back against a wall,
then squat down letting the ball roll itself down until your
knees reach a 90-degree angle. Remember to keep your
knees directly aligned with your ankles and never over the
toes.
2. The Ballerina Lift - Hold onto the kitchen counter or
something sturdy such as a railing. Squeeze butt muscles
and lift your leg as high as you can behind you. Keep your
leg straight and toe pointed. Exhale while you lift and
inhale as you lower your leg. The key to this exercise is to
keep your back straight, face the counter, and focus on
lifting your leg as straight as possible with your toe
pointed and butt squeezed together. Do 20 of these, rest,
then repeat.
3. Romanian Dead Lift - Keeping your left leg straight, foot
firmly on the ground, exhale and bend forward so your
right leg goes straight out behind you. Point your right toe,
straighten your right leg and bring your hands to the floor.
You can hold on to a 5lb dumbbell if you like with both
hands to add resistance. This exercise will target your butt
while increase your level of balance. The first few times
you try it, have a person or a sturdy piece of furniture
nearby for balance. Once you have enough balance to
bend forward and lift your leg straight up behind you, you
can move away from the furniture and get the full benefit
of the exercise. Remember to squeeze your butt together,
keep the extended leg straight, and your toe pointed.
Repeat 10 times and switch legs then repeat 10 more
times.
4. Bend and Lift - Again holding on to a counter or a sturdy
piece of furniture, turn your right foot out, then bend your
right knee and lift your left leg to the side as high as you
can while inhaling. If you can reach the counter or any
surface that is waist high then rest your foot there for one
second. Point your toe, then exhale and place foot on the
ground. Repeat this exercise 10 times. Switch legs, turning
out the left foot, bending your left knee and lifting your
right leg to the side on your inhale. Rest your pointed toe
on the counter for one second and release to floor. Repeat
10 times.
5. Step N’ Lift - Grab a chair (or take two steps at a time
going up the stairs) and step up while keeping your knee
in line with your ankle. Exhale at the top, squeeze your butt
muscles together, and point your toe of your lifted leg then
return to the floor. Repeat 10 times and switch legs.
Remember to go slow, squeeze your butt and point your
toe.
6. The All-American Lunge - Choose from the walking
lunge, reverse lunge or standing lunge. The purpose here
is that your front leg works your hamstring and glutes so
keep your knee aligned with your ankle while you lower
your back leg as far as possible without touching the floor
or before you feel any pain. Exhale on your way down and
inhale on your way up. The stand and walking lunge is
simple and only requires you to step forward while the
reverse lunge requires you to simply step back. Make sure
you squeeze your butt and breathe as required.
Obviously, ballerinas dance daily and for extended
periods, so you may need a few weeks to see results.
Based upon additional exercises and diet, you may see the
results more quickly. The trick is to stay focused and keep
your workouts interesting. The use of an in home personal
trainer will help add variety to your workout program while
giving you assured results.
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