move of the week: 3-part booty burn

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Today’s move of the week involves…the booty. Working as a personal trainer in Miami the main focus of many women is to get a tighter and rounder butt. Must be all those bikinis. While playing around with my stability ball the other day, I came up with a three-parter to target all the muscles in your glutes!

Again, apologies for the crappy quality of the photos. I took these when I took last week’s move of the week photos, and they just didn’t turn out nicely. I need blogger photo bootcamp…bloggers, any advice?!

STEP 1: Lay with one side of your body resting on a stability ball, bottom knee on the ground for more stability. You may place your hand on the ground for more support. Go with what feels good.

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top: foot parallel to ground; middle: foot facing the sky; bottom: foot facing the ground

STEP 2: With your top leg straight, foot flexed, and toes pointing forward, slowly lift your leg 6-12 inches off the ground. The key is keeping it under control–with small movements like this you need to keep it calm and composed. In this first position your foot should be parallel to the ground. Complete 15+ leg lifts in this position.

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three foot positions (clockwise): parallel, toes up, toes down

STEP 3: Keeping the same body alignment, turn your foot and toes up to face the ceiling/sky. Complete 15+ leg lifts in this position, remembering to keep control.

STEP 4: Again with the same body alignment, turn your foot and toes down to face the ground. Complete 15+ leg lifts in this position…under control.

STEP 5: Repeat all three movements on the other side. Aim for 3 sets of this exercise.

What body parts do you want to focus on in your workouts? Is it only Miami that is so focused on the rump?