Hey! It’s Jennifer from Brides Made Fit and this is my dog Winnie. But we’re so excited at Brides Made Fit. We just got our forums up bridesmadefit.com/forum. And, were trying to expand our community, we know you’re out there. We know you care about health and fitness just as much as we do. So, we want to talk about it and share ideas with you either about health, fitness, weddings anything. So sign up for our forums and we’ll be looking for you. Now it’s time for the show.
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Hello. Welcome to Brides Made Fit Podcast. I’m your host Jennifer DiDonato and you’re watching episode number 15. We’re very excited about it. And in case you don’t know, Brides Made Fit is Metro Detriot’s only in-home personal training service for brides to be, and Brides Made Fit Podcast is your source for health and fitness, entertainment and information.
And before we get started, I just want to recognize Viddler.com, that is where we choose to put our content. They host all of our videos on there with really crisp player. We really like it. And another thing we want to tell you about, we want to thank Collin from viddler.com and all of the guys out there because right now, they are featuring us on their Viddler spotlight blog. So he contacted us, asked me a few questions about the website, the business. So, we have that all posted up there for you. He is nice enough to do it. So definitely, check it out at viddler.com the Viddler Spotlight Blog. So thank you so much guys.
So time to get down to business.
Now, when you’re planning a wedding and you’re getting fitted for your dress, one ASSet that really matters is your butt. And, we want to make sure you have a nice, firm and toned but not only for your dress, but think about what you’re going to be wearing on your vacation honeymoon and also your first night together. You know. So you’re going to be showing a little bit of skin. You want to make sure that your butt stays nice and firm. So, this is called our Bootyful bride workout, as in booty.
So, I’m going to show you guys some really awesome and simple movements that you can do that will help firm and tone your butt and your legs and this is all while also practicing healthy nutrition. So, don’t be eating McDonalds and candy bars every day, and also sticking with a strict cardio program. So that is nutrition, check. Cardio, check.
And then, I’m going to show you the movements to get you where you want to be and where your butt to look very nice and firm. And guys, if you’re watching the show and you have a lady or you’re engaged or anything like that and you want to bring this to their attention, please send them our link bridesmadefit.com. Send them to this podcast so you can show them these movements because not only are they going to benefit from it but you’re going to benefit from it too having a nice firm butt on your girl.
So anyway let’s get started. The first movement that I want to show you, it’s very simple. Use the stability ball and grab it right over here. This is going to be stability wall squats. And now, what make me kind of come up with all these movements in this particular circuit is because I had a client a while ago, a couple years back, and her biggest motivation, she was a bride to be. Her biggest motivation was, you know what? She wanted her butt to look good in a thong for her honeymoon. So, it’s just perfect. I came up with it, she was happy with the results, and she looked great according to her. I didn’t see her in a thong but she told me that she told me she look great. Her fiancé was very happy. So, that just kind of got me motivated into making a really good butt workout.
So first, we’re going to do the stability ball while squats. You’re going to bring the ball just in the small of your back and you’re going to lean against the ball against the wall. And don’t be afraid if the ball is just going to come splating away from you and you’re going to fall on your face because you’re not because you’re pushing against the wall, the wall is pushing against you, so every thing stays put.
So now, you’re going to keep your legs hip-width apart and bring you’re feet slightly in front of you, because when we go down in a squat, you’re going to make a nice 90 degree angle just like this. Okay. You can go down as far as you can. Well, make sure you push through the heels. The reason why we are pushing through the heels is because that is helping us isolate and target the glut muscles right here in the butt.
So, I want you to keep your knees facing forward. Make a nice backs 90 degree angle parallel. And if you feel like you’re starting a lift up your heels, I want you to think of lifting up your toes just slightly to really isolate the butt in keeping all the weight to the heels and keep your chin up and your chest up. You’re going to give me 20 of these. And if you want to make it even more harder, you can add weights, you can hold dumbbells just to add a little bit more weight or a barbell to give you more resistance on the downward. I want it to be nice and slow and exhale at the top. Always exhale on exertion nicely controlled and slow. We don’t want to speed through this movements because that doesn’t give the muscle fibers enough time to react and you want them to respond to these movements so you can get firm muscle and get the muscle a little bit built up so it can be nice and firm and you want it to react.
Okay. Now the next movement that we’re going to do, moving on is going to target the legs individually. So, this is going to put a little bit more weight on the legs because you’re basically not sharing the weight between both of your legs. You’re just putting it on one. So first, we’re going to start with the left leg. This is called a split squat. So it’s basically a squat, you’re just splitting it in half.
Now, you can put you’re back leg, just leave it on the floor or what I want to do is I’m going to use a step. And if you don’t have a step like this, you can use either a porch step or a step at your house or even a stepstool. Anything you can find if you want to elevate the back foot. So, you’re going to put the foot right on the step. Same concept as the wall squat, you want your foot to be slightly in front of you because when we go down, we want to do what folks? Make a 90 degree angle with our knee.
Okay. So chin up, chest out, arms on the hips down, straight down. And think about just coming straight down. Try not to lean forward. See when I lean forward? Now that angle decreases and my knee is going over my ankle and that puts a lot of pressure on the knees. So keep it straight down.
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