RUMP ROASTER! 💥 get that perfect booty FAST💯 by alanna 😋 - Musely
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RUMP ROASTER! 💥 get that perfect booty FAST💯

posted in Health & Fitness
07/06/2015
  • This move is called "Shoulder Bridge"

- start by arching your back up, holding yourself up with your legs. 
- now move one leg all the way straight up, try and get it as straight and as far up as possible while maintaining the hold.
- Do each leg 20 times, or more if you want.
    This move is called "Shoulder Bridge"

    - start by arching your back up, holding yourself up with your legs.
    - now move one leg all the way straight up, try and get it as straight and as far up as possible while maintaining the hold.
    - Do each leg 20 times, or more if you want.
  • This move is called "Side Leg Lift"
- it seems easy, but I always had a hard time with it. 
- perch your body up with your hip and your arms (as shown in the picture)
-move your legs up and down continuously, switch sides after 30 seconds.
    This move is called "Side Leg Lift"
    - it seems easy, but I always had a hard time with it.
    - perch your body up with your hip and your arms (as shown in the picture)
    -move your legs up and down continuously, switch sides after 30 seconds.
  • This move is called, "Wag Your Tail"
- you start by getting on all 4's, and extending one arm and one leg
- move the arm and leg outwards farthest from you. 
- do each leg/arm 30 times or more if you'd like.
    This move is called, "Wag Your Tail"
    - you start by getting on all 4's, and extending one arm and one leg
    - move the arm and leg outwards farthest from you.
    - do each leg/arm 30 times or more if you'd like.
  • This move is called, "Forward Lunge"
- start by standing straight up and putting your hands on your hips. 
- lunge with one leg in front of you, keeping your hand on your hips to keep balance.
- Do each leg 30 times - or more if you'd like.
    This move is called, "Forward Lunge"
    - start by standing straight up and putting your hands on your hips.
    - lunge with one leg in front of you, keeping your hand on your hips to keep balance.
    - Do each leg 30 times - or more if you'd like.
  • This is called "Laying Sidekick"
- Lay flat on your side, with your elbow perched up with your head resting on your hand.
- lift one leg up and move it infront of you. 
- do each leg for 30 seconds
    This is called "Laying Sidekick"
    - Lay flat on your side, with your elbow perched up with your head resting on your hand.
    - lift one leg up and move it infront of you.
    - do each leg for 30 seconds
  • "Leg Pull Back"
- get in a push-up position
- holding yourself up, lift one leg up in the air as high and straight as you can
- do each leg 30 times or more if you'd like.
    "Leg Pull Back"
    - get in a push-up position
    - holding yourself up, lift one leg up in the air as high and straight as you can
    - do each leg 30 times or more if you'd like.
  • "Quadraplex"
- get on all fours
- lift one leg and one hand up at the same time and reach out as far up and straight as possible
- continue doing this for 2 minutes - or more. 
- switch between legs
    "Quadraplex"
    - get on all fours
    - lift one leg and one hand up at the same time and reach out as far up and straight as possible
    - continue doing this for 2 minutes - or more.
    - switch between legs
  • Squats:
    - Stand straight up
    - Put your arms straight out infront of you (like you're a zombie)
    - bend your knees as far down as possible and try and keep your back straight
    - do 50+

  • Rear Lunges:
    - They're the exact same as forward lunges
    - Instead of going forward, go backwards
    - this one is a little harder

  • Remember to take 30 second breaks for water, wipe off sweat, etc, after every 5 minutes.

    Work on all of these for around 30 minutes to 1 hour each day.

    To help lose water weight, take plastic clear wrap, and wrap it around your stomach (or desired area, like thighs, arms, etc *not butt*) while working out, it'll help you sweat more which will help you lose some water weight

  • ENJOY WORKING OUT AND ENJOY THAT PERFECT BUTT! 😋
    ENJOY WORKING OUT AND ENJOY THAT PERFECT BUTT! 😋
  • Feel free to follow me on Instagram:
    @okayalanna

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