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| The Wedding & Event Guide for the New York & New Jersey Metropolitan Areas | |||
 
Booty Boot CampElla Magers, Personal Trainer
Ella Magers is a personal trainer in South Beach and LA. She is featured in an upcoming MTV show, appears in fitness videos, and is a member of the Elements for Women Advisory Board, an upscale women's fitness brand. She has worked with countless models and celebs helping them refine their diets and bodies. The Routine:Exercise 1: Plank with Hip Extension
This exercise will get you off to a great start by activating all the muscles in your body with emphasis on your core and glutes. Start lying on your stomach and push into "plank position," forearms on the floor, with your shoulders directly above your elbows. Make sure your body is in a perfect straight line by bracing your abdomen and squeezing your butt and legs. Keeping the rest of your body in perfect alignment, use your glute muscle to raise one leg at a time, alternating with your toe lifting 6" to 2" (depending on your fitness level) off the ground. Exercise 2: Runner's LungesStart in a "runner's lunge" position with one hand on each side of your front leg. Make sure to push down with the heel of your front foot so that there is little or no weight on the ball of your foot or toes. Drop your back knee to touch the floor and then pull your foot forward, placing it directly beside your front foot, both knees remaining bent 90 degrees. Next, take the opposite leg back into a runner's lunge and repeat the steps 20 times. You should feel a nice burn in your butt and thighs... cherish this feeling, it means you are changing your body for the better!   Exercise 3: Jump SquatsStart with your feet hip width apart. Squat back as if you are sitting down in a chair until your thighs are just parallel to the ground. All your weight should be in your heels and keep your chest lifted as much as possible. From there, use your power to jump in the air, landing with your feet out wide, toes pointed 45 degrees out, and drop into another squat. Jump again, landing with your feet in their original position and repeat. This exercise should leave your heart pounding as it tightens and firms your muscles while burning fat at the same time.    Exercise 4: One-Leg-Get-UpsStart seated on a bench, chair or couch. The higher it is, the easier the exercise will be. One foot stays on the ground while the other foot is lifted in front. Lean back and then rock forward, driving your heel into the floor in order to stand up on one leg. Keeping your balance, slowly lower your body back down into the original seated position. Repeat with each leg. When you are ready to increase the intensity, move to a lower seat and use less of a rock to assist you in standing up. This is a very challenging exercise but you will see progress quickly so stick with it!   Rest between exercises for 30-60 seconds. Repeat circuit 3 times, 3 days per week to left your butt 3 inches in 3 weeks! |
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