Try this simple booty move to firm up the outer part of your glutes and thighs.

1. Simply lay on one side with your bottom leg slightly bent.
2. Lift your top leg with toe pointed.
3. Repeat for 20 reps.
4. Switch to your other side and repeat for another 20 reps.

To advance this move,  you have 2 options:
1. Intermediate:  Come into supported side plank with your bottom knee on the ground. Lift top leg with toe pointed.
2. Advanced: Come into full side plank with your legs stacked. Lift top leg with toe pointed.

It's been a while since I've done a #WorkoutWednesday post, so here's a great total body strengthening move! the side raise and squat targets your glutes (especially that "saddlebag" area), quads, shoulders, obliques, and upper back.

Talk about a total body workout! The hee haw, as the Tone It Up girls call it, works your quads, upper and lower back, core, and shoulders all in one move. I could not believe what a killer it was the first time I did it in a Tone it Up YouTube video, the "Sandcastle Workout". Now it's become a staple for me to do on those days when I'm just feeling the need for some total body toning.

To do this move begin by grabbing a set of dumbbells (5-10 lbs is good):

1. Come into an upright position on your knees with the dumbbells at your side.

Keeping your back straight, slowly lean back, tightening your quads. As you lean back, raise your dumbbells to shoulder height.

Repeat for 3 sets 10-15 reps. OR try this complete workout:

Get that booty and those hamstrings working with these kneeling extended leg glue lifts.

Be sure to keep correct form by placing your hands directly below your shoulders with the inner elbows pointing forward, knees directly below the hips, and keeping your back straight.

1. Come to a table top position.
   
2. Extend you right leg straight out from your hip, keeping your left knee of the ground. Lift your extended right leg to the sky for 20 reps.
   
3. Switch your legs so that your left leg is extended and your right knee is on the ground. Repeat for 20 more reps on the other side.
   

1. Start in a squatting position with knees bent and pushed out to the sides, big toe mounds pressing firmly to the ground, and back straight.  Hold your weights down at your sides.

2.  Come up out of squat, keeping your back straight. Curl and bring elbows in line with your shoulders in a 90 degree position, preparing for a pressing.

3. Raise arms up and over your head, reaching your full extension.

4. Squat back down, maintaining correct form, and repeat.

For this arms and booty exercise, I suggest using 5-20 lb dumbbells, and repeating exercise for 3 sets of 10-20 reps.

The reason why I initially got into yoga was because I needed some way to stretch and avoid injuries from running, without actually stretching.  Through my journey in doing yoga, I have absolutely fallen in love with the practice. It has not only opened my shoulders, hips, and hammies, but also my mind. Yoga allows the body and mind to work together, become strong, and flow freely.  

1. Begin in a squat position, with your knees bent, thighs as parallel to the ground as possible, and back straight, keeping your arms straight at your sides.

2. Power through your legs and jump as high off of the ground as possible. 
Land as softly as possible, back into your original squat position. 

Repeat for 3 sets of 10-20 reps.

Photo Credits: Natalie Rich 

You will definitely feel this move on the outer glutes and lower back.  These will give you that nice tone and indentation on the sides of your glutes!


Photo Credits: Natalie Rich 

This move targets so many different muscles in the body which will help to get your heart pumping and increase your metabolism.  You will feel lots of work going on in the thigh of the standing leg by balancing and keeping the knee lifted. In your extended back leg, you will be working your hamstrings and butt.  The rear fly part of this move targets your shoulders and upper back.

Photo Credits: Natalie Rich

This is a great move to work those quads, stretch your hip flexors, and to also to get in a bit of a cardio workout.

Photo Credits: Natalie Rich