Tuesday, January 10, 2012

Great Glutes in 20 Minutes!

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Before I go for a run today I'm doing this workout. So bang out 20 minutes of BUTT exercises and get jogging, running or walking!



Stability-ball Bridge with Leg Circles

Target Muscles: gluteus maximus, hamstrings, transverse abdominis

What To Do: Three sets of 20 reps (10 circles in each direction) on each leg.

Set Up: Lie on a mat with your heels resting on top of a stability ball [A].
Action: Slowly lift your hips from the ground until your body forms a straight line [B].

For the third part of this exercise, please continue to the next slide.

Stability-ball Bridge with Leg Circles

Action cont'd: Next, raise one leg, pointing your toes toward the ceiling, and circle your leg 10 times to the right, then ten times to the left. Return your heel to the ball, then raise your other leg and repeat. When you are through, lower your hips and rest before starting your next set.

KEEP IN MIND: Keep your circling leg pointing right up at the ceiling; don’t let it drop on an angle.

Hamstring Curl with Leg Lift


Target Muscles: gluteus maximus, hamstrings
What To Do: Three sets of 10 reps on each leg.

Set Up: Lie faceup on the floor with your arms at your sides, heels on top of a stability ball. Lift your hips from the floor and raise one foot from the ball, pointing your toes to the ceiling, [A] then bend your opposite knee to draw the ball in toward you [B].
Action: Slowly lower your raised leg until it is an inch or two from the surface of the ball [C]. Raise your leg back up and repeat. When your set is through, repeat with your other leg.
Bulgarian Split Squat with Ball

Target Muscles: gluteus maximus, quadriceps, hamstrings

What To Do: Three sets of eight to 10 reps on each leg.

Set Up: Stand in front of a stability ball. Extend one leg behind you and place the top of your foot on the ball [A]. (Have a friend hold it steady if you are having trouble getting your balance.)

Action: Bend your front knee to lower your body toward the ground [B]. Press through your heel to return to the start, then repeat. Once your set is through, repeat with your other foot on the ball.

KEEP IN MIND: If you find it difficult to stay upright, ditch the ball and use a bench instead.

Stability Ball Push-Up with Hip Extension

Target Muscles: pectoralis major, gluteus maximus, transverse abdominis

What To Do: Three sets of 10 reps.

Set Up: Get into a push-up position with your feet on the ball, hands on the mat underneath your shoulders [A]. Be mindful to squeeze your glutes throughout the exercise.

Action: Bend your arms to lower your chest toward the ground [B].

For the third part of this exercise, please continue to the next slide.

Stability Ball Push-Up with Hip Extension

Action cont'd: Extend your arms to return to the start, then lift one foot an inch or two from the ball [C]. Return to the start and repeat, alternating the lifted leg with each rep.

KEEP IN MIND: This is a difficult move that requires ample balance. If you are too wobbly, downgrade to a smaller stability ball, wedge the ball in a corner, or try it on the floor without the ball.


By: Rachel Crocker; Photography by: Paul Buceta; Hair & Makeup: Valeria Nova; Styling: Rachel Matthews-Burton; Model: Nicole Chaplin       

159 comments:

  1. I am all about this workout...did my run today and going to hit this now...thax allie!

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  2. I am so excited for you! Welcome to my blog. how far did u run?

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  3. that photo is just amazing.. her glutes!!! ahh so motivating! great post! =)

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  4. Just finished this one also, now I'm gonna hit the elpitcal for some sprints before my babies wake up:) Thanks!!

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  5. Julie, I love her butt... Lets get ours rocken this summer.

    Lynette, you go girl. I also have a baby and know how hard it is to get in a workout. You are doing great.

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  6. I'm so glad i found your blog! SO inspiring! I have neglected my body for about three years now since having my first child and now I'm about fed up with not thinking of myself first I used to run and be in shape. I was a base on my college cheerleading squad and had legs that were strong and lean. Thankyou for giving me the motivation to hit the pavement again! now following!

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  7. Caity, I just love the fire within you to get yourself fit and healthy. I know this is your year! I do understand the kid thing. Being a personal trainer doesnt mean you dont victim to lack of personal achievement when juggling a kid or kids. I have a daughter know what you are talking about. LET'S ROCK 2012!

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    1. I was meaning "don't fall victim..."

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    2. I just had a baby 2 months ago it was csection and I want to know what type of exercise I can do to flatten my stomach?!

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  8. I've been wanting some moves to target my butt area... and this is it! I love these moves! Just enough to feel challenging, but not overwhelming.

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    1. Glad to see you have gotten stronger which is making it easier on you. Love it!

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  9. Who is the picture of?

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  10. Mine used to look something like that. Now I'm 31 and have had a kid. I'm wondering is it possible to get it back to that shape after 30? I have worked out (running, cross fit, insanity, etc.) 5-7 times a week for about 8 weeks at a time and then I usually get out of the routine and start back up after a while off and I have not been able to get it (my glutes) back in shape...at least that kind of shape. The rest of my body tones up just not the back of my thighs or glutes.

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    1. I am in my 30s and want to give you hope. I got my body back and in even better shape after baby. Stay on top of your fitness and in no time you will be feeling your body bounce back. Muscle has memory and your body will get in the shape you were before. Lift heavy weight with less reps to build your tush.

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  11. Had my first baby 2 years ago and am still trying to get motivated to be toned up. I lost the baby weight, now I just want to tighten up. Any tips for the post-baby belly pooch? I mean it's just a bunch of loose skin it feels like.

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    1. Running is what helped me so if you can start my running program that will help a lot. Do abs everyday and I will even post a special one for you. I will title it Ashelys Abs.

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  12. Thank you soo much!! I was looking for more things to do with the excersize ball now I do this after my bike ride everday! Hopefully soon my booty will look like hers!! :)

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  13. I'm excited to try this! My butt definitely needs help! I'm training for a half marathon (then a full after) and as great as I feel running, my bum needs extra help!

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  14. I lover her butt! Thank you so much for sharing! I'm excited too add this to my routine and so glad to have found your blog Michelle!

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    1. Dallas, so glad to have you apart of my team. Let me know if you need anything.

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  15. Cindy, I totally understand. I too have to work on my butt. Running doesnt do too much of that for me.

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  16. Awesome. I saw you on Pinterest. I can't wait to look at the rest of your blog. I am pumped about these exercises. I have been doing the push-up one for about a month. It's awesome (and funny to see those college boys trying to figure it out once I leave. ha ha!). I have zero tush. None at all, so I have to work it out just to have a little cushion. A different problem from others, but still an issue when shopping for those perfect jeans.

    I also have 3 kids. Ladies you can get back in shape. You just have to start! As my mom use to say, "you don't eat an elephant all in one bite."

    Thanks again for the new exercises. I am off to check out the rest of your blog. :)

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    1. Ashley, welcome to the team. I like your way of thinking. Nothing is unreachable if your will is great enough.

      Look forward to keepong im touch.

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  17. I'm going to do this.

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  18. What could I use in replacement if I don't have a big excerise ball like that?

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  19. I love your ball exercises & the picture is great motivation! It is never too late ladies! I am 55 & my 'baby' is 30. We compete across the country. I still lift weights, walk/run with a 20 pd vest to increase leg strength & circuit train. Hoping to make it to (and complete) the warrior run this year. Don't give up on yourselves! You can do this!

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    1. I just turned 56 and am at the same weight as I was ten years ago. I lift weights, and do the elliptical 40 minutes three times a week. I also walk hilly terrain three times a week and golf four times a week. Lots of activity nd yet, menopause has "shifted my weight" and I now have gone from a flat tummy to a pooch and love handles. I hate it! Any suggestions?

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  20. Do you have to have the ball?

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    1. You dont have to but it is so much better if you do. They dont cost much. Check out my home gym page. Also u can use a chair or sofa if u dont have a ball.

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  21. Congratulations Michelle... you just motivated me. I am going to put on some work out gear right now and exercise. It's the impossible dream!!!

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  22. I have a question for you...If you have cellulite in your hamstrings, how hard is it to get rid of? Or should I ask is it fixable? Diet? Exercise?

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  23. I have recently got back into working out and eating healthy, and this post will be part of my routine now. I run almost daily and light weights and do cardio, but i hardly ever do sit ups/ crunches.. And my real problem is my belly.. Help, please :)

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    1. Start my 8 week program that is coming up next week.

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  24. http://lifeplusfitness.blogspot.com/2012/02/secret-weapons-to-fight-cellulite.html Check out the Secret Weapons to Fight Cellulite

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  25. Hey Michelle I was wondering I would love to have a butt and thighs like the lady in the picture but what should I realisticly expect. How much is gentics and how toned can I get it. Also I had a c-section serveral years ago will I ever really be able to get flat abs or will I always have to pooch. Thanks

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    1. Kelli, we all can build a butt and thighs but some more than others. But being happy with your body as you improve it is important. The tummy after a csection is going to get flat but there are times that it can be hard to lose that extra pooch. Never give up and eat healthy and add in cardio and your tummy will show the results of that.

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  26. Michelle, I love these work outs! Realistically though... I looked on the Dr. Oz site you posted on ways to fight cellulite. I am 27 and began getting some on my butt and back of things when i was in college, even with working out. Do you think some of those products and creams truly help to diminish the cellu?

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  27. Thank you Michelle you gave me more hope that I can get even sexier. I'm definately continuing with my journey and focusing on my body.

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  28. I absolutely love this.

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  29. My new husband is a butt man and I'm pretty sure he'd quit his job to follow me around if I looked like that from behind- haha! I lost about 30lbs before our wedding, but I still have about 15 more to go. This blog is great! I get so bored with the same ole' routine (and so does my body) Thank you so much for your blog!

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    1. Wild souls, awesome... So glad you are apart of my team.

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  30. Love the pic :) not sure if I will ever have a tush quite as nice as that tho...its getting more difficult for me to maintain my motivation, not sure why (age,stress,excuses,etc) Im 43 and feel like Im 63!! Help! Any ideas to get over this hump will be appreciated!! Thanks :)

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  31. This is an awesome and inspiring blog. Thanks so much for posting!! Definitely can use the knowledge and inspiration for starting over- again! This time with more to lose than last!!

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    1. Elaine, welcome. Glad you can be inspired by my blog.

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  32. So grateful I found your blog! I need a butt lift! I'm a mom of 4 and life has been busy and I did exercise but not as often as I should have and now I am about to just have one child left at home and I'm finding more time to myself! I love to run and so I am back hitting the pavement! Thank you so much for your blog! Very inspiring!

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  33. Totally loving your blog! Having some difficulties balancing my heels on the ball..any suggestions?

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    1. Hold your abs in really tight and use them to help you balance and not your legs so much.

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  34. I was in the midst of my leg and butt workout and in between sets, checking out pinterest. Saw this workout, printed it out and just finished it. Oh Sweet Jesus, it Rocks! I will incorporate it into my future workouts. BTW, I'm a young over 50 year old, quit smoking 2 weeks ago, have gained 6.5 lbs - YAY! - and started working out again about a month ago. Am looking forward to checking out your other regimes. Thanks!!!

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  35. How do you suggest getting a "beach body" in 120 days? I'm going to the Dominican and need your help! Want to wear a bikini! I have two kids and my youngest is 7!!! HELP!!!!

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    1. How badly do you want it? Cut out out all junk food, drink only water, eat more veggiea and fruit. Workout an hr everyday for 5 to 6 times a week. Get atleadt 8 hrs of sleep. Eat whole wheat bread and stay away from food that comes in a box. Make everything from scratch. Don't use extra salt or sugar. Eat 3 meals with snacks in between. Dont eat late at night.

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  36. My matron of honor and I added this workout to our "Bridal Bootcamp" plan. Our first day of it was yesterday and I must say... GOOD GOD! I love being able to actually feel the muscles in my butt. We both run regliously so it is sometimes hard for us to find things to make our legs and glutes hurt! Thank you so much for this! We are hoping to have a butt like the girl in the pic by the time the wedding gets here!

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  37. I am looking to get toned for spring break, which is a month away. I don't have really any weight to lose, except a would love to have a perfectly flat stomach. What workout diet plans would you suggest for abs/cardio? Is it an ideal goal for it being a month away?

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  38. Hi Michelle. I love your blog! I am 5'5 and 150. I have always been "athletically built" and work out pretty consistently. I have no stretch marks thank god but do have a little cellulite on my butt and hamstrings. I do about 40 mins of cardio + weights at least 4x a week. I want to get down to about 130. I think anythig under that for my body type wouldn't look right. However I have been workin out consistently now for a month and the scale isn't budging. I do feel more tones overall but don't feel like i am seeing THAT much of a difference even in my clothes. My legs are muscular so I don't want to bulk them up any more. If anything I want to slim these thighs down! I have also changed my eating and am eating much better, but still no difference. Do you have any suggestions for me? Thanks, and I will continue to follow!!!

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    1. Sounds like you have a great body for building... I love it. It you want smaller legs do 15 reps with weight that the 15th rep is the last one you can handle. Then workout 5 days a week and if you can start jogging a little. Keep up with what you arr doing. Your body is hitting a wall and it just needs you to keep doing what you are doing and it will get over it. The body struggles to get past a weight and if you keep pushing forward it will. Hugs

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  39. I am 45, eight kids, five foot tall and now my heaviest at 125, all in my torso (hips up) in fact I am progressively loosing what butt I had. If I do these will it give me a butt back? I've worried that exercising my butt would make it smaller. Any thoughts?

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  40. Some of the best exercises for building your butt back is. Squats, Lunges and Leg Curls. Start doing 8-10 reps HEAVY weight. Last rep you can lift should be 10. Do this once to twice a week and results will follow. :)

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  41. when u say heavy weight, when it comes to leg exercises, what do u mean? how do u add weight to lunges or squats? do u mean like hold weights in ur hands? does that add weight to what ur worknig in ur glutes when u are doing squats, or does that add weight to work ur arms? cuz i would like to add weight n size to my butt

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  42. Lisa,

    I use ankle weight for all the exercises and then for Bulgarian Split Squat with Ball I use hand weights.

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  43. I over exerted myself the first day and hurt my back. Today, I did the workout routine again, and it wasn't so painful.

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  44. I want to try this soo bad! I have a big butt and really just want to tighten it lol soo I just need motivation because ill do it for a day then bee lazy the next, any suggestions to that?

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    1. Make yourself a vision board and put it on your frig, your bathroom mirror and wallet... when you see that goal of yours you'll work harder. But the truth us you need to want it bad enough.

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    2. Thank you, I doo want it because when I see other girls that look great in bikinis and I look terrible then I really want too, but its hard when big hips run in the family but I'm gonna try that (:

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  45. I want to try this soo bad! I have a big butt and really just want to tighten it lol soo I just need motivation because ill do it for a day then bee lazy the next, any suggestions to that?

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  46. I've been reading some of your posts and I've signed up for the emails. I'm 40 and I run 3.5 to 5.5 miles every other day. The days that I don't run, I walk, use the elliptical and then weight lift. I am proud of my arms, back/shoulders and legs, However, I cannot and never have been able to get rid of my stomach. Even when I was in a car accident many years ago and had my jaw wired because of my broken jaw, I got down to 92 pounds,(I am 5'8) I STILL HAD A CHUBBY BELLY!!!! How do I get rid of it. I watch what I eat. I can't seem to lose any weight either. My weight is stuck at 148-150. AHHH, any help or insight would be much appreciated!! Thanks for your interesting posts!!

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    1. Lucky to have them... Just have to mold them.

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  47. wow this photo really motivated me

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  48. This photo is so motivating! The perfect picture to show that the twig legs aren't what are the most beautiful! Strong, toned women are amazing! I've been struggling to find the motivation to work out lately but signed up for the Warrior Dash in June and am going to prepare for training! Ready to look like this!! :)

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  49. Hi I'm 7 mo PG, with a 2 yr old. R thR any workouts I can do meanwhile I'm PG n then I can transition into after delivery . My weakness is eating habits. Any help please

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    1. Drink water when you feel a craving come on. And only put healthy foods and snacks in the house for you and the family.

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  50. Hi Michelle,

    I'm 24 years old and very petite. I am 5'0 about 93-96lbs. Even though I'm small I still have a little bit of belly weight (not really noticeable to others but it is to me), and I would love a flatter stomach, but I don't want to lose weight in other places (which I know isn't possible to do) What is the best way to get a flatter stomach without loosing a bunch of weight?? I always see pictures of girls who have large legs and butts and super flat stomachs, and I'm sad that I can't have that! lol. Over all I am happy with my body but I know I need to exercise not just to look good but also to stay healthy (right now I don't really have an exercise routine.) Thanks for the help!

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    1. Make sure you are getting enough protein in your diet to help build those muscles. Stick to a good ab exercise routine and do them every other day. Make them sore. It takes time to build the muscle mass.

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  51. Awesome Workout !!! just added it to my routine.. I've been blessed with hips and thighs and have always struggled to tone.. can't wait to see the results hopefully I'll look like the inspiring pic (set it as my screensaver on my smart phone for inspiration)

    Thanks for sharing! :)

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  52. My butt hasnt been this sore since volleyball (in highschool) haha THANK YOU! great workout!

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  53. OMG! This work out KILLED me lol. I just thought my butt was in shape I found out otherwise today when I tried this workout! Love it cause its short and effective!! I did jog and do the elliptical before I did it. Thanks for posting its awesome!

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  54. This looks like a great workout. I am always trying to think of new ways to use the stability ball.

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  55. I have been looking at a lot of your programs! I love them. I need to mix up my routine because I am stalled with progress. I love the glute workout. Hope it goes well. I have no problem developing upper body definition. My legs are building due to biking but my butt needs some work. My daughter calls it a diaper butt! I have to fix this

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    1. Lol, ok that is funny what yput daughter said. Yes these exercises will help.

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  56. found you via Pintrest

    Thoughts on "reclaiming the body after 50? and with a variety of knee hip and back issues? Please provide some hope! :D

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  57. I'm in weight loss mode and doing well! My curvy figure needs a definite tone-up. My butt will start this at the gym in the morning!!

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  58. Wow, I just tried this and it is impossible to do these!! I have had a stability ball and never really use it for anything but abs! Could my ball not have a enough air in it or am I really that weak if I can't get my legs off the ball? I have been running for quite awhile and working out... I'm training for a mini marathon in may! Any advice would definitely be appreciated!!

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    1. Most of all you shoukd be working on stretching and diet. The stretching will help your lower back pain and possibly some of the knee pain. Do the cat and cow stretch from yoga and stretch your quads and hamstrings too. These will be the big ones for you. Also start these exercises and what you cant do right now you will get stronger with as you practice. Keep me posted.

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  59. i'm 20 and tiny, about 118. the tiniest part about me i think is my butt. will this work out help??

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  60. How long is good time for cardio after?

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  61. I love your workouts! I am a college student, and I find it hard to find time to workout everyday, but I do try! So what are the most efficient workouts and runs/weight loss to do daily?! And what do you suggest as far as nutrition goes? I live on campus and have a hectic schedule, so it hard to eat 3 square meals a day.
    Thank you so much for your help!

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    1. Sara, bring snacks with you like no salt almonds mixed with dried fruit. Shaker bottle you can fill with protien powder and shake with water and drink, veggies in a zip lock with almond butter or salad dressing for dipping. Try to drink lots of water and even think thin bars I have listed in my food diary are great. Also yogurts save well and as lonh as they arent over heated in your car will last all day in a back pack.

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  62. My glutes are on fire!!! I love this workout!!

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  63. I LOVE this! I just tried to do it and it was so hard. I did run for 20 mins right before so I'm not sure if I was too exhausted or not, but I could not do that first circle leg one. I wonder if the ball was too small? It was a medium sized one I think. Either way, I'll try again tomorrow!

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  64. Dear Michelle, I am a 28yr old mother of two, youngest is 3. I have never been athletic and I'm the type of person that lives to eat. I am now getting to the age where I want to eat healthy and exercise. I just joined the gym two days ago, do you have any advise for someone who is just starting out and out of shape... lol I need all the help I can get.

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  65. First off I am so proud of you for taking this on. Just take everyday one step at a time. Start looking for good alternatives to some of your food choices and when you feel you need help write me. I am here for you.

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  66. First off I am so proud of you for taking this on. Just take everyday one step at a time. Start looking for good alternatives to some of your food choices and when you feel you need help write me. I am here for you.

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  67. Hi I was wondering if I can do this exercise with anything other than a ball? I don't have one at home. They have them at my gym, but I just can't get there as much as I'd like to! Thanks for your website and tips!!

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  68. Michelle~ So glad I found your blog, I am almost 40 and have been unhappy with the body I've let go :-(.....I've been trying different workouts and such but this one here seems to be showing me the results I've been wanting. I still have a long way to go BUT (no pun intended)I am finally motivated!!!! You Rock!

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    1. Awesome... I am so excited to be a part of your life like this. Keep it up.

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  69. Michelle~ So glad I found your blog, I am almost 40 and have been unhappy with the body I've let go :-(.....I've been trying different workouts and such but this one here seems to be showing me the results I've been wanting. I still have a long way to go BUT (no pun intended)I am finally motivated!!!! You Rock!

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    1. Jenn, so excited for you. Thank you. I think you ROCK for sticking with it. Keep me posted.

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  70. If I do strength training for 30 minutes a day and 20 minutes on the elliptical, can i lose weight? I've been doing this for a week and a 1/2 and staying under a 1500 calorie diet eating small portions throughout the day...

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  71. Wow. When I got married 6 1/2 years ago I could *squeeze* into a size 0 jean. Now, 7 months post baby and 80+ lbs 70+ lbs heavier than my marriage weight and my self-esteem is non-existant. The women in my family carry their weight beginning in the rear, then thighs and then it heads up to the arms and belly. My thighs are wider than my hips. I am hoping that your blog is going to give me the light at the end of the tunnel, cause right now, all I see is darkness.

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    1. This is such a normal happening, getting married having a kid and then the body taking a beating and gaining weight. Luck for us though your body wants to be back to its normal weight. You are going to do with my programs. They work and I am here to check on you. So keep me postef. Thos is your time to shine and get your body back. Start by keeping up with your outward appearance. If you workout in comfortable clothes and do your hair up nice with make up on you will feel better about yourself as you workout. I got your back and wont let you go through this alone. Hugs

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  72. I have never worked out for mire than 8 weeks and never regularly. I was pretty fit when younger just stayed active in sports nothing serious. Never thought I would have the cellulitey saggy legs I have now... Is there real hope for a 40 year old working mom of 3 with little to no help from spouse which means little time and eating on the go quickly

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    1. You need to pack yourself healthy on the go snacks when you can't get a meal to keep your metabolism up.

      I learned early on you can't rely on others to give you time to workout or to motivate you. You have to figure it out for yourself and realize that if you dont take good care of yourself then there is nothing left for your family but a broken down person and then what are they going to do.

      Put your foot down and carve out workout time. Hugs

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  73. :0( I am on bed rest with twins.... I am naturally thin, and I did Zumba 4 times a week for about 6 months and I was in really good shape before I got pregnant with my 4th pregnancy (babies 4 and 5). I thought that I would be able to keep up with working out, but I had severe morning sickness and now bed rest. I am dying. I am confident that I will lose my baby weight, but can you offer any tips for getting my tone body back?!

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    1. Are you saying you are pregnant now with twins and are having morning sickness? Did the doctor give you any restrictions?

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  74. Love this post!! I played soccer for 18 years and never had to do anything outside of that to have a sculpted body. It's been a couple of years since then and I feel like I'm in the worst shape of my life. My wedding is in two months and I've been workings out and running, but time is running out and I'm not happy with the results yet. I'm hoping this new routine will make the difference! Thanks for the post!!

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    1. Congrats on your wedding. Start dribking half your body weight in oz every day... Stay on top of that. Put lemon and green tea in your water. Don't skip breakfast and make sure to get your snacks inbetween meals. Cut out juice and sugar drinks. Eat bigger meals at the beginning of the day and dinner small meal. Get your sleep and above all believe in yourself. these exercises will help. Keep me posted.

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  75. The model is http://bodyspace.bodybuilding.com/JewelSantini/

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    1. Thank you Jennifer, been trying to find out.

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  76. I'm going to start doing this. I have been looking for simple stuff to do in the few minutes I have for myself. My husband was killed 3 years ago, so I went into survivor mode and have been putting the kids first, and not doing anything for myself. I main line caffeine, just to get through the day, I'm fed up with being a huge blob. The last year and a half have been the worst, and is when I have put on the most weight. I have decided that I am taking an hour for myself, and doing something for ME. I need more energy and I want the clothes that I have to fit like they did 3 years ago. My abs need a lot of help too, but one step at a time, I need to get into a routine first. Thanks for your blog, it has given me hope that I can be sexy again :)

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    1. First off you are unspirational for someone to go through so much and to now take time for yourself is wonderful. It isnt easy being the only parent and you are a warrior. I am so excited for you and your transformation that will be happening. Lets bring sexy back. Keep me posted. I am here for you.

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  77. Oh my gosh. The last part of that killed me.... And I thought I was in decent shape! Yikes! It hurts so good!

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  78. I wonder how long it took to get such great looking glutes?

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    1. does depend on what you are starting wirh already.

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  79. OMG I've been looking for something that I can easily do without killing my joints with weights!! (I would LOVE to work towards that but thanks to the navy they're a tad weak to handle weights right now, I tried but it was too much pain) I have a 3 yr old girl love her to death but its time I teach her to play in her room for 30 min a day so I can do whats best for me and work out!! Admitedly I ate HORRIBLY my portion sizes are too much, I drink soda like its going out of style! Well no more! I will most definitely be looking through your stuff to find other work outs! I definitely want to slim down and work on these muscles but I do NOT want to be skinny fat! I could easily do that with a diet change and calorie drop (and hydroxycut) but for me that gets me nowhere...My skin wouldnt tighten back up and i'd just be a skinny blob, and what good does that do me? NONE. This post was definitely motivating and I'm so getting on this!!!

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    1. How do you do with walking for exercise? There are a lot of band work you can do that is low impact for your legs. I too have a 2 year old and I stick her in a stroller with her snacks and I take my bands with me. Just came inside from a 3 mile workout with her.

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  80. You lift and then do 20 rep each leg, drop and repeat the same proccess for two more sets.

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  81. This literally just motivated me to get my butt in gear. I have a precious 6mth old and I'm 10weeks pregnant with our second baby! I'm so exhausted and nausea is getting the best of me some days. I'm determined after seeing this picture and reading your posts that I can stay fit through this pregnancy! Here we go!

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  82. I just followed your blog maybe i will get inspired...Im now 30 I have no kids Im skinny and everyone says so but the thing is im not toned up when you see me with my swimsuit on you can tell i never worked out in my life cause im always skinny but i wanna look strong..hopefully after readin all your posts i will stop being lazy and hit the gym :)))

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    1. Welcome to the team. I too hope you get inspired. Rock a fit body this year.

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  83. Can someone help me to tone up my and please by the summer May or June!

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    1. Help is here. Tell me about your body type.

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  84. Cannot wait to add this to my running/biking routine. My legs are in great shape, and I've been starting pushups and weight lifting for upper body, but my butt is really stubborn for some reason. Thanks for sharing!

    ...btw...when I went to post this...there's a message at the bottom that says, "Please prove you're not a robot" HA!! love

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    1. Welcome... Glad you will be using this workout to tone your tush. It is funny that we have come to the point you have to prove you arent a computer. Lol

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  85. I have been using this exercise and I love it the only thing to me is it seems like its hard on my knees.... It's feeling like its putting lots of strain there just wondering if that is normal or not.

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    1. Your knees should not hurt. Stretch after your workouts and give the knees a break for a few days.

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  86. Does this workout just work for your butt? I am looking for something to trim/firm/tone my thighs.

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    1. http://lifeplusfitness.blogspot.com/2012/03/shape-sexy-legs.html?m=1 do this workout

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  87. I found this link on Pinterest. Jan 18th I joined a local 30 min circuit training gym and have lost 19 1/2 lbs and a whopping 23 total inches. I have always thought that being a runner would me fun... so I am going to start a couch to 5k program when the weather smartens up. I am glad to find your blog. I was hoping to add some variety to my workouts... I am 42 and getting in the best shape I have ever been... finally losing my baby weight (and my youngest is 14 lol). I can be done. I admire you

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    1. Thank you. I have a friend who's doing the couch to 5k. I am so happy to have u here. Keep me posted.

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  88. hey just joined... how often should i do these... 3 times a week... everyday?

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  89. I am in desperate need of motivation. I am 26 and had my first baby 8 months ago. I played college softball and I used to be toned! I want to try this workout.. But I also am needing an exercise for my arms! I miss my old arms! Ha. What would you suggest? Oh... And please tell me how to get rid of my love handles :-/ thanks

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    1. Do my 8 week bikini workout on my goddess page... That has all the stuff u need. Keep me posted. Never give up on yourself.

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  90. Hi there! I just recently found your blog and I'm pretty excited! Like many ladies on here, I had a baby about 9 months ago. I have lost all my baby weight and then some but my body is just not the same as it was. I am frustrated but nothing I am doing seems to be working.

    My major issues: My tummy NEEDS some serious toning! Also, my butt seems flabby and flatter! I don't know how this is possible, I carried a baby in my stomach, not my butt! LOL

    What would be your suggestions for me? I'm frustrated and because of that I think I am not motivated even though I want this so bad. My husband thinks I'm crazy, but this is the way I feel. I think only another woman would understand. I don't want to just settle because "I've had baby"...

    I found this 3 week program. Do you suggest that I try it or something else?

    Can't wait to hear from you!

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  91. I totally know what you are talking about. Why does it seem like the whole body goes when you get pregnant. Well, this is what a lot of women deal with. All I have to say is " GET READY TO ROCK THAT BOOTY AND FLATTEN YOUR ABS!" You will be able to get your body in better shape then you were before. What does it take? It takes you NOT GIVING UP! Don't give up, don't have in to feeling sorry for yourself. Go out and buy a few nice workout clothes that flatter your body. Then, if you don't already have a pair of good running shoes go get some. Now, I don't know what your day is like but if you can wake up before the rest of the family and workout then you got your workout in before your day was taken over by LIFE. I put on my headset, go outside, or inside and workout. You can go for a run, do weight training first and then go for a power walk/ job/run. Just DO, DO, DO for 1 hour atleast. I am building a really exciting workout program as we speak but until I have that one up my other treasure is my Bikini Body 8 Week Program that you can find on my "Fitness" page.

    Go buy a calender and every day you workout put a smile or a heart and watch your days fill up with good feeling! GO, GO, Go!

    Also don't forget its not all working out that shapes your body but what you eat so clean up your diet. :)

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  92. Thank you so much for getting back to me. I love how dedicated you! You are right, LIFE does get crazy and I find I wake up with great intentions of working out and making time...but sometimes it just doesn't happen.

    So you suggest between strength training and running/jogging to put in at least 1 hour? Or 1 hour just running? I've heard running or jogging can work miracles...but running on the treadmill SUCKS!!! How many times a week should I try and get cardio in? Is cardio more important than strength training or at this point to do you think I need more lifting? Also, how important do you think doing abs are? Like an everyday thing or should I just follow the 3 week banging body guide or 8 week bikini guide? I guess I just assume that since that is my biggest targeted area I should focus on abs abs abs!! But I think I could be wrong.

    So I looked at the 8 week bikini body workout :) LOVE!! Do you think I should try that over this 3 week banging body? I just want results! And what is your secret for such awesome motivation?? :)

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    1. 8 week bikini body program for sure and then cardio after for 30 minutes if possible. If u want to skip a weoght training day then do an hr of just cardio. Treadmill woek can get boring but u can listen to books on ur ipod or every 15 minutes use another cardio equiptment eliptical, bike...

      Motivation, make a goal board with pictures, motivational saying and a little promise for yourself... Put it some where u can see it everyday. Then just get ur fitness on. Surround yourself with people who like to eat well, be in shape n workout... Get some workout friends.

      Keep me posted.

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  93. Thank you so much!! I'll let you know how it goes! :)

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  94. im really looking forward to trying this, im going away on vacation in 2 months and i need to tone! i read some of the earlier posts and you say to lift heavy weights with less reps to build muscle in the tush area but can you give me an example of how?
    dont the lifting weihgts give my arms muscle instead?? i would greatly appreciate your help. thanks :)

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    1. You can ise ankle weights too. When you do a lunge with weights in your hands or a squat with weights will build your legs more. Your arms arent doing a lot of movement so the won't get the brunt of the workout. Your forearms and hands cant help but get a little stronger but it wont make your upper body bulk up.

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  95. I recently lost my baby after 4 months and I gained some weight from it. I have love handles now. This picture gives me great motivation to get back to where I was. Have any workouts for that?

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    1. Yes my bikini body 8 week program has tons of great ab routinea. Go to my fitness page.

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  96. Help me with nutrition pleaassee, i eat healthy, no salt, no sugar, I've been a vegetaraian my whole entire life (29 years) never ate or tried meat, fish, or seafood and I'll only force myself to eat eggs if i have to. I stick usually with organix and natural food products. I weigh 110lbs but cant get the extra fat from my belly off.

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    1. Drink half your body weight in oz of water a day. Drink green tea and lemon in your water. Add cardio at the end of your workouts as well as abs every other day. Running or heavy cardio really helped me.

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  97. i am loving this blog. i had my first baby four months ago and have been dying to start working out again. thank you so much!

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    1. Claire, welcome to the extreme team. I look forward to hearing how well you do. Go mommy go.

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