today we're going to do a ten-minute butt firming and lifting work out with our
own personal trainer and I guarantee you will get results hi I'm Schellea this is
fabulous 50s a lifestyle channel that explores fashion beauty and lifestyle
for women over 50 and if you're a woman over 50 click subscribe and click the
bell and you'll be alerted every time there's a new video and they'll all
relate to you this is my friend Andressa she's designed for us today our
very own butt lifting workout and she's going to talk you through all of the
exercises while I do them we're gonna do five exercises today the workouts ten
minutes long is just to really work on their butt strength and bring your
glutes activation as well so then you see that you it's gonna be more firm and
also your glutes we're gonna start growing a little bit more which is great
you can actually grow you glutes can't you yes again you have to really
focus on your glutes and try to work on the activation which is gonna help you
to grow that glutes and then give more strength as well so the first exercise
we're going to start with the donkey kicks so it's going to be 30 seconds it
starting for now so just making sure that your arms is under your shoulders
you knee under your hips you really want to engage your core so then you keep
your balance and you don't weight like in only one of your legs and then you're
gonna really really squeeze on the top so squeeze yes that's it
you can even hold it for like two seconds and then do it again so you
really feel that squeeze and then strength coming from your glutes which
is really good yes so the next exercise is the fire hydrant
this exercise you have the same posture as the one previously but
you're going to lift to use your leg on the side and then you're going to really
lift the leg and then squeeze on the top you can even have a one second up
and then down again so then you really you know engage the glutes and also
don't forget to engage your core so then you keep your balance how you feel squeeze thats it
you can see that its really working because it's gonna start burning it burns yeah
it does burn so then we've got to do the other side
yes and then you do the other side so 30 seconds each side now yeah this exercise
it also helps you to open up your hips so it's also good for flexibility while
you trying to bring that leg up oh yes and squeeze and engage the
core you don't you know lean on your side yes yes okay
you see the difference like when you go and squeeze that's where really you
can feel that the third exercise that we're going to do is a side plank with a leg lift
so what you want to do in this exercise it's really bring that leg lift to your
glutes so you're going to use you strength from your gluts to lift that
leg up okay and what only was squeeze yeah what I was doing was using the
strength from my legs to lift until Andressa told me to use my glutes
you squeeze and it lifts so you get that power because your muscles give you the
power to do the movement that's how you engage in your squeeze lift yeah it's
really good and then we're gonna turn around and do the other leg so one
option that you have as well is if you have a band
a booty band home you can use so you can put here and then try to lift that leg
it's a hard right its so hard and you also have to engage your core so then you can
keep that straight and you don't hurt your back
okay so with the booty band it's much harder yeah and how many kilos can you
get these in or pounds I know this one is they have that is one heavier than
this one but there is also lighter ones so you this one is nine kilos I believe
the lighter one is about three kilos and and there we have the medium one that's
gonna be six kilos but it's really good because you can really see the
difference why are you working and now we're gonna do the fourth exercise
Schelleas not getting tired yeah it's the bridge so with the bridge
starting now thirty seconds as well oh yes we're gonna try to keep the body in
alignment so you have at the end of your fingertips close to your ankles and then
you have always your knees pointing out so you don't want to bring your knees
together went into the movement because when you're doing this type of bridge
using quads and then your knees come together so you are lifting that
means the glutes really weak so you want to build strength of the glutes so
that's what you try always to keep it up and then you do and something that can
be very effective as well this one is once you did at the 30 seconds like
it coming up and down you can hold on the top for also 30 seconds and then you
feel that burn really killing that booty you can feel the burn and its really good
yeah is it 30 seconds yet 10 more and then you're done
yeah but you will really see the difference because it really burns but it's so good
for you and keep that alignment which is
beautiful yes so that's the fifth exercise and last we are going to do some
sumo squats I ask her to point to her feet outwards so that we are working
more on the glutes instead of the quads and also when she is doing the exercise
she's gonna push through her heels and that's where you get the strength for your
glutes okay yeah so the chest is out and then you have here a flat back which is
really good and you really activate so really when you're down here really
think about your glutes and then you push through your heels and you've got to pull your glutes in as you're coming up yes
then you squeeze on the top so when you actually at the top you got to squeeze your glutes so squeeze and a big squeeze at the top
you can see some results already
that's that's what made the difference for me it was a squeezing yeah the whole way
through and at the top because when I was working out before I wasn't doing
that and Andressa like squeeze squeeze squeeze OK so that was our 10-minute workout and
Andressa will come along when we're all little bit more advanced and do a more
advanced workout yeah just to keep working on building our booty yeah very thank you so
much for watching please give a thumbs up if you enjoyed this video and share
it with any of your friends who were interested in a butt workout this is
easy it's simple and it's so doable thank you so much for watching and have
a beautiful week