5 Butt Exercises to do at Home

EXERCISE logo copy 2“Does My Bum Look Big In This?”

The Backside, Toosh, Derriere, Rump, Ass, Whatever you want to call it, the Bum is an area that we always want to improve.

It could be bigger, smaller, rounder, firmer, smoother, perkier…. Need I go on!?

I thought I would share Five Butt exercises that you can do at home with little or no equipment to start sculpting that Butt.

And what a bonus, many of these exercises work your abs too. So Double Whammy!

Let’s start simple….

The Bridge

You can do this exercise with or without the resistance band around your legs. Make sure that you Push with your Butt not your thighs and squeeeeeeeze those Cheeks! Perform between 16 & 20 Repetitions, have a short rest and then do it all again.

Plank with Glute Lift

The plank is challenging enough as it is, but really get the muscles firing with this added on Glute Lift. Make sure that you do not lift your hips and take any of the pressure of the plank on your lower back. Keep them Abs On! Do 10 lifts of each leg, have a break and then go again.

The Goblet Squat

If you have a Kettlebell (or any weight) at home grab it for this butt shaping move. Hold the weight in front of your chest and drop your ass to the grass. Make sure that your knees do not travel forward of your toes. Keep the Abs on and don’t forget to breathe! Go for 16-20 squats, rest for a moment, then drop it like its hot for one more set.

Resistance Band Side Step

The Resistance Band is one of the most underrated pieces of gym kit out there. But when it comes to your tooth, its one of the best. Tie your band around your ankles, position yourself in a Demi-squat (about half way down) and step one side to the other. Feel the fire stoke up in your hips & glutes. LOVE IT. Perform this exercise for 20 side steps, rest then do it again. Don’t wimp out!

The Curtsey Lunge

Practise that all important Curtsey, but give it some extra juice to really shape up the inside & outside of your thighs and your butt. Perform between 16-20 repetitions before having a short rest and going again.

And there you have it. Five simple but very effective exercises to shape, tone and firm up your ass!

Let me know how you get on.

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CAN I HELP YOU ACHIEVE MORE?

The world is Technology mad, and everything is available Online these days, and that includes my awesome Mindset Course.
You can joint The Successful Mindset Online Course TODAY and start applying the techniques to totally transform your life and lifestyle.

Here’s a bit more information:

What could you apply the Successful Mindset to?

I have been applying Mindset changes to both myself and my clients for some time now and seen a dramatic improvement in their results. Not only in health, fitness and weight loss, but lifestyle and behaviours that genuinely impact their lives.

I have created The Successful Mindset Online course so that people can learn how to apply the techniques, understand why they do what they do and find out how to inspire great changes in their actions and behaviours.

Although this particular course has been created to inspire transformations of the body, it can be adapted to suit just about any area of your life, from business, finances, relationships, careers, hobbies and so much more.

Find out more about the course and enrol today. You will have immediate access to the content, which includes written lessons, videos, audio downloads and activities to help you each and every step of the way.

What could you improve?

Click Below to Find out more

https://lm-fitness.thinkific.com/courses/The-Successful-Mindset

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If you would like more help with transforming your body, then please visit either http://www.lmfitness.info or http://www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire.

If you would like more help with transforming your body, then please visit either www.lmfitness.info or www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire. 

Are Your Goals Even Yours? 

Since spending time with some of the UKs very best Transformation Coaches in London, I have come to understand a lot more about the psychology of behaviour change.

Psychology has always been something that I have found particularly interesting, and I have continued to study the topic in many different ways. NeuroPlasticity being one of them!

And this was when I came up with the concept that people’s “goals” may not even be based on who they are and what they want.

Stay with me here, it’s going to take some explaining!

I recently read a book by the late Alan Watts, which discussed how “genuine” or “natural” we are. In his lectures he suggested that the moment that we are born and for just a short time after, we are at our most genuine.

This could be the only moment in our lifetime that we are free from opinion, influence or perception.

From that moment on, every person and everything that we encounter, bears an influence on us that, over time, forms the person that you are today.

From what foods you like and eat, what to shows you watch or sports teams you support.

But these influences are not necessarily a true reflection of who we are, we just slot in where we fit.

Over the past few months I have been coaching some amazing ladies through their transformations and at the first coaching call I asked them all the same question “Who Are You?”

The answers didn’t really have any passion, conviction or believable feeling attached. In fact, most initially answered with their name… that’s not what I wanted to know, otherwise I would have asked “what is your name?”

So we went through a series of exercises to establish some good old fashioned truths,  and we dug deeper into their thoughts, wishes and inspirations.

Once we had completed all of these exercises, I went back and asked them the same question, “Who Are You?”, and the answers were totally different. I then went on to ask them what they wanted to achieve in their transformations and their goals had totally changed from what they had said originally as well.

This wasn’t a one off experience, it’s happened numerous times with clients all over the UK and in other countries as well.

What I now believe is that their original goal was not in fact their own, but a combination of what they thought they should be, mixed up with what they thought others wanted, or expected them to be.

And this would explain why so many people fail to achieve their final desired goal, because it simply doesn’t hold any importance to them!

So, I challenge you to to think about this, and think about whether your goals are your own, or a manifestation of all of the influences that you have experienced throughout your life time!

What do you truly want most in life???

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CAN I HELP YOU ACHIEVE MORE?

The world is Technology mad, and everything is available Online these days, and that includes my awesome Mindset Course.
You can joint The Successful Mindset Online Course TODAY and start applying the techniques to totally transform your life and lifestyle.

Here’s a bit more information:

What could you apply the Successful Mindset to?

I have been applying Mindset changes to both myself and my clients for some time now and seen a dramatic improvement in their results. Not only in health, fitness and weight loss, but lifestyle and behaviours that genuinely impact their lives.

I have created The Successful Mindset Online course so that people can learn how to apply the techniques, understand why they do what they do and find out how to inspire great changes in their actions and behaviours.

Although this particular course has been created to inspire transformations of the body, it can be adapted to suit just about any area of your life, from business, finances, relationships, careers, hobbies and so much more.

Find out more about the course and enrol today. You will have immediate access to the content, which includes written lessons, videos, audio downloads and activities to help you each and every step of the way.

What could you improve?

Click Below to Find out more

https://lm-fitness.thinkific.com/courses/The-Successful-Mindset

•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••

If you would like more help with transforming your body, then please visit either http://www.lmfitness.info or http://www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire.

 

 

Comment below or email me (lesey@lmfitness.info) if you have a question, want some help or if you would like to find out more about my online lifestyle coaching services. 

 

 

Visit http://www.lmfitness.info or you can visit my new website http://www.thebodyboutique.club (services will be launching very soon with The Body Boutique). 

 

The Resistance Band! Your Butts New Best Friend! 


The meek looking rubber band that we use in the fitness world may not look like Much, but that little bigger packs a punch… Just ask the BodyWurx girls! 

But how can you turn that innocent looking piece of latex into your butts new best friend? Here’s my top 4 butt exercises with the band! 

  • The Crab walk

A favourite of mine, is the crab walk, simple and effective. Simply tie the band around your legs just above the ankle so that you can stand with your feet hip width apart or stand on the band and cross over the ends to hold them in opposite hands (pulling them upwards to increase tension). Simple step 4 times to the right and then 4 times to the left. Repeat this 4 times. If your outer thigh & butt aren’t screaming at you, then tighten the band and go again.

  • Vertical V-Splits

Tie the band around your legs just above the ankles and lay on your back with your legs vertical towards the ceiling. Spread your arms to the side for stability and split the legs out into a V shape and return. Repeat this 16-20 times, have a rest and then repeat.

  • Glute Kick Back

Tie your band around a solid structure (I use the bannister at the top of the stairs), leave enough room in your band to put your leg through. Stand up tall and draw your leg back from the hip, keeping your knee straight, pull the band back as far as you can, and then relax. Repeat 16 times on each leg… Twice.

  • Inward pull

Keeping the band around your solid structure turn sideways so that the leg inside the band is able to pull towards the opposite leg against resistance. Stand tall and start to pull the leg in front of the other leg until you can go no further, keeping the knee straight but not locked. Relax to your starting point and repeat 16 times on each leg, twice. 

Give each of these exercises a go with your band a few times a week and watch your butt transform! 

And don’t forget to let me know how you get on!  👌🏻😊

Fab Results from my Ultimate Body Workouts!

A few months ago i launched my Ultimate Body Workout Guide, which proved really popular with the peeps on Facebook. The guide takes you through from start to finish, a 12 week progressive workout programme, that will ultimately burn fat and tone up your entire body! it’s pretty fab actually! It took me LOADS of time to make, write, test and create the booklet, and I am hoping to revamp it again soon, with better images and more content! Wahooo!

workout imageAnd that is why I am blogging about the guide, I guess. Because I am proud of it, and I am even more proud at how many people it has helped to achieve amazing weight loss and body transformations.

I have been receiving emails for the past couple of months about how people love the fact that the workouts progress with them and get harder as they go through the weeks. Also how they love the split between arms, cardio and leg workouts.

But, more to the point, how they have achieved amazing results from the guide. I asked a few of them if I could share their photos, but they are not quite ready to show off their bodies, which was a real shame as I can see how much they have changed & they look shamazeballs, and this could potentially inspire others to get out there and try something a little different.

But I respect their wishes, so can’t share them with you 😦 sad face!

Anyway, the guide offers you 100 pages of photo workouts, and tutorial areas to help you learn the workouts. Plus loads of content on setting your goals, workout days and more. It really is quite a book. I am even considering putting it into print 😛 But I would definitely need to update the photos for that! Fun times ahead!

The fun part is, there is an accompanying LEAN Guide book as well which give your FOUR weeks of meals plans to accelerate your fat burn without dieting. It is a healthy & clean living nutrition plan.

The ladies who have just downloaded the workout have seen results. The ladies who have downloaded both the workout and the nutrition guide have seen RESULTS!

So, I guess I should share some figure?

Laura – Starting weight 208lbs – Finishing Weight (12 weeks) 171lbs

Sarah – Starting weight 176lbs – Finishing weight (12 weeks) 149lbs

Angela – Starting weight 229lbs – Finishing weight (12 weeks) 189lbs

Karen – Starting weight 142lbs – Finishing weight (12 week) 127lbs

Debbie – Starting weight 188lbs – Finishing weight (12 weeks) 154 lbs

I think that is pretty phenomenal!

I suppose this blog is to congratulate them all, and the others who I haven’t mentioned above for their massive achievements. But also to let you know that the guide is still available to download.

Just visit this page on my website http://www.lmfitness.info/books.html

Anyway, make sure you come over to Facebook or Twitter and Like/Follow me for news on any of my up coming workout guides, videos, tips, recipes and more. Visit the website, sign up for the mailing list and come and say hi! Remember I work with clients all over the world on their nutrition, so wherever you are, if you want to chat get in touch baby! I’d love to hear from you!

Please comment, share, & like this post and spread the fitness bug around 🙂

Enjoy peeps & speak soon! 🙂 x