The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs (31 page)
Authors: Christmas Abbott
Tags: #Health & Fitness, #Diet & Nutrition, #Diets, #Exercise, #Weight Loss
Where It Burns:
Everywhere—especially your core!
Blunders to Avoid:
Do not bounce up and down. Your upper body should stay stable while your feet move back and forth at a fast pace.
Tip:
Keep breathing steadily to help energize the move; try to get into a rhythm.
BENCH DIPS
The Payoff:
This exercise works various muscles simultaneously and will make your body strong, fit, active, and gorgeous.
Where It Burns:
This move primarily works your triceps but also engages your forearms, shoulders, chest, abs, and lower back.
Blunders to Avoid:
Make sure you dip down as far as you can lower yourself. In fact, the lower you go, the better you target the working muscles that are involved in this exercise. Keep your back as close to the object as possible. Don’t let your hips pull you away.
Tip:
To increase the difficulty, walk your feet out farther to perform the exercise, or elevate one leg as you execute the move.
HAMSTRING ROLLOUT
The Payoff:
This exercise is a great way to target the hamstrings, as well as the lower body, abs, and back, to help you stabilize the body.
Where It Burns:
Your abs, glutes, and hamstrings.
Blunders to Avoid:
Make sure you pause for a quick second between each one, preventing you from rolling right into the next one. You want to start in a paused position and shoot your feet out for the explosiveness.
Tip:
Your hamstrings are muscles that are prone to tightness, and it’s vital to include this exercise as a part of your regular workouts.
FLOOR WIPERS
The Payoff:
Floor wipers combine a leg lift with a trunk rotation. They strengthen the front and sides of your abdomen as well as your hip flexors. A more advanced ab exercise, it’s known for its ability to create a nice six-pack.
Where It Burns:
Your abs, core, and arms.
Blunders to Avoid:
Don’t bang your feet on the floor or let momentum take over the movement. The exercise requires a bit of coordination and balance, as you are performing both a leg lift and a trunk rotation.
Tip:
You can modify this move by not rotating as far on the left or right. However, try to rotate enough to create tension in your core. To take the pressure off your lower spine, keep your lower back pressed to the floor and abdominal muscles contracted throughout the exercise.
SKY HUMPER
The Payoff:
This exercise is fun to do and really whips that booty into shape.
Where It Burns:
Your glutes, hamstrings, and core. This exercise also engages the erector spinae, a muscle group that spans from the bottom of your neck to your tailbone, as secondary muscles.
Blunders to Avoid:
As with most exercises, do not do this one too fast. The movement is small and targeted, so go slow and you will feel your glutes working like crazy.
Tip:
To get a greater booty burn, do a single leg move. Lift your butt up toward the ceiling, then take one foot off the floor and straighten the leg toward the ceiling. Repeat the lifting movement with the leg raised. Repeat with the other leg.
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Extra Credit: What’s the Best Cardio Exercise for Your Booty? My workouts keep you moving, so you don’t have to do any cardio—unless you want to get even more active. If you’re in that crowd, please know that any cardio activity that works your ass and thighs does double duty: It will burn fat and tone those areas at the same time. The following cardio activities will trim and tone your booty, along with my Badass Workout: Hoof it up a hill. Do some cycling. Climb stairs. Go cross-country skiing. Get in the pool. Sprint for it. |
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THERE’S A DUMB RUMOR
out there that in order to get a hot ass, you’ve got to spend hours sweating the thing off. Au contraire. It’s all about doing the right exercises (combined with eating right), and doing them efficiently—and in the previous chapter, I snagged the best ones for you.
The Badass Workout is all about helping you score a firmer butt, but it’s also about saving you time. In the beginning, you’ll need only a minimum of 12 minutes three times a week. This workout is about training quality, not quantity. Once you progress, you’ll spend 20 minutes, and no longer.
These routines may be short, but they’re challenging and intense. If you do them correctly, you can bet on three outcomes: 1) Your booty will be shaking by the time you’re finished, 2) your whole body will be nicely sore within 24 hours after your workout (that means you did a good workout and your muscles are firming up!), and 3) you’ll get gorgeous results. Just follow my easy directions and in 21 days you’ll start seeing a tighter, more shapely, cellulite-free booty.
Along the way, you’ll also crank up your metabolism, thereby burning more calories all day long, since additional muscle tissue burns up fat stored in your body. For each pound of attractive muscle you put on, your body will automatically incinerate about 30 to 50 extra calories a day.
The Badass Workout is terrific if you’re on a budget too. It requires no equipment or pricey gym membership. That’s because it uses your own body weight as an exercise tool. Therefore, you can do this workout at home, at your office, in a hotel room—virtually anywhere.
