Let’s be real. All dresses, yes even your perfect, once-in-a-lifetime dress, tend to elongate and flatten our assets. Long and low – I’m guessing these aren’t the adjectives you were looking for while 300 your closest friends and family stare at your backside on the biggest day of your life. Don’t despair, you are not alone! With Jenny from the block as the only exception, we could all use a little booty lifting. For those of you who are intimidated by the squat rack at the gym or those of you who simply don’t have time to get to a gym, this is your answer. Add this 7 minute sensation to your current routine a few times a week and you’re sure to be rocking the perfect peach on your big day!
Grab your mat, your timer, a little Sir Mix-A-Lot and get going! Flow from one movement to the next with only a few breaths of rest in between.
Basic Bridge
Lying in supine position, bring your feet flat on the mat about shoulder width apart (closer for a challenge). With your core engaged and tailbone tucked, roll up one vertebrae at a time – from tailbone to shoulderblades. Pause at the top of the movement (tailbone should be higher than lower back) and then reverse down. Repeat this movement for 1 minute with your abs tightened.
Pro Tip: Knees remain above feet AT ALL TIMES! Do not let your knees widen at the top of the movement.
Donkey Kicks
On all fours with hips parallel to your mat, lift your right leg – toe pointed to the ceiling and heel pulled in toward your booty in transition – complete the movement by bringing your leg back down to touch your knee to the mat. Repeat for 2 minutes then switch to your left side.
Pro Tip: It is important to keep your abs tightened and hips parallel. If you are feeling pressure in your lower back, try placing your right forearm on the mat for your right side and switch for your left.
Hamstring Curls
With your foot toward the ceiling and your knee making a 90 degree angle, straighten your leg so it’s parallel with the mat. Then squeezing your glute, curl your leg back to starting position. Repeat for 1 minute on your right and 1 minute on your left.
Pro Tip: Don’t drop your knee! The higher the knee, the greater the hamstring burn.
If you’re looking for a challenge, try this version!
Hip Bridges: 1 minute
Donkey Kicks Right: 2 minutes
Hamstring Curls Right: 1 minute
Hip Bridges: 1 minute
Donkey Kicks Left: 2 minutes
Hamstring Curls Left: 1 minute