Sun's Out Buns Out


Hey ladies (and gents)! Looking for the perfect exercise to tone up your derriere? Lucky for you, because we have some to offer. Check out these exercises from Monika Santini to maximize certain areas of the body while minimizing your worries about not having your ideal summer body!

Squats

  1. Place your feet shoulder with apart with your back straight and toes pointing forward.

  2. Extend your arms out straight so they are parallel with the ground with your palms facing toward the ground.

  3. While keeping your back straight, slowly lower your body down as if you are about to sit in a chair. Do this until your thighs are parallel to the ground and make sure your knees do not pass your toes.

  4. Slowly rise back up and repeat ten (10) times.

**If doing with an elastic band, place the band comfortably above the knee. You may readjust to minimize or maximize resistance.**

Side Steps

  1. Start with your feet hip width apart.

  2. Take your right foot and step to the right. This should result in your feet being a little more than shoulder width apart.

  3. Follow this same step to bring your left foot back to the original position with your right foot. Repeat this once more to count as one repetition.

  4. Alternate sides and repeat ten (10) times on each side.

** To add resistance, place the elastic band as shown in the photo.

On All Fours/Doggy Style**

These will be a variety of exercises that will require you to be on your hand and knees. Please use something comfortable for support as needed.

Fire Hydrant

  1. While on all fours, keep your knees hip width apart.

  2. With a straightened back, raise your right thigh out to the side whole keeping your hips still.

  3. Lower your thigh back to the original position and repeat fifteen (15) times on each side.

**If doing with an elastic band, place the band comfortably above the knee. You may readjust to minimize or maximize resistance.**

Rainbow

  1. While on all fours, keep your knees hip width apart.

  2. With a pointed toe, life and extend your left leg behind you and slightly to the right. Your leg should be level with your spine.

  3. Keeping your core tight and leg straight, slowly move your leg all the way to the right side and lower your leg to tap the floor. Squeeze your glutes as you lift the leg back to starting position to complete the rep.

  4. Repeat twenty (20) times on each leg.

Straight leg

  1. While on all fours, keep your knees hip width apart.

  2. With a pointed toe, life and extend your left leg behind you and hold for about 10 seconds.

  3. Slowly place leg back into the starting position and alternate between legs. Do this one each leg ten (10) times.

Bridges

  1. Lie on your back with your knees bent, feet flat on the floor, and palms down facing flat.

  2. Raise your hips off of the floor so that your body forms a straight line from your shoulders to your knees.

  3. Pause at the top then slowly lower your body back to the starting position.

**Monika suggest that these exercises can be done with elastic bands to add more resistance to make these exercises more challenging.**

Now doesn’t this look easy? IT IS EASY and it’s so much fun to do! Check us out in the future for more fun exercises.

#sunsout #MonikaSantini

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Location

21B HUB-Robeson Center

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