Exercise: Holy Hips and Hammies!

This is a workout that focuses on all 3 of our gluteals (your tush and the sides of the tush) and hamstrings (backs of the thighs) and it kills!! I was sore for 2 days after. These exercises take focus however. You have to feel each repetition and really squeeze the proper muscles. This is not one you can just fly through and go through the motions. Honestly no workout should be like that. Exercise works best and gives us the best results when we actually focus and feel the muscles contracting. I put the exercises below, see the tutorial for further instructions. Have fun with those hips and hammies :-)

1) Skater Lunges   

    25 each side

2) Elevated Single Leg Bridge with Leg Lift  

    25 each (go straight into #3 before switching legs!)

3) Single Leg Bridge Pulses  

    25 each

4) Half Squat Hold with Lateral Leg Raises  

    20 each (do whole set on left, then right)

5) Gate Pose with Leg Raises 

    30 each

6) Single Leg Bridges with Legs Crossed Wide 

    25 each (go straight into #7 before switching legs!)

7) Single Leg Bridge Pulses 

    25 each

8) Half Squat Hold with Alternated Lateral Leg Raises 

    25 on each alternate sides

9) Side Plank with Straight Arm and Single Leg Raise 

    (bottom hip still)  25 each (go straight to #10 before switching legs!)

10) Side Plank with Forearm and Single Leg Raise 

    (bottom hip moves up and down) 25 each