Butt and Tummy Rip


Stair step:

Stand facing stairs. Step right foot to the right side of first step. Push off of right foot and step left foot to the left side of next step. Continue up, alternating sides.


(if you do not have access to sliders use paper towels)

Stand on discs in split stance position with left foot forward and right arm forward, elbow bent. Bend both knees, performing a lunge on left side. Keeping core engaged and both feet on discs, switch the positioning of the feet, sliding right foot forward and left foot back, lunging on right side with left arm forward. Continue alternating legs as quickly as possible.

Leg circles:

Lie on the ground in a hollow body position and keep hands pressed against the floor, make a full circular motion with legs in either left or right direction. The goal is to maximize the diameter of the circle allowing the hips to lift off the ground. Straight legs and pointed toes is a must!


Donkey Kicks:

Get on all fours on mat (hands under shoulders, knees under hips). Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level. Lower knee without touching floor; lift again. Switch legs; repeat

Fire Hydrants:

Position yourself on all fours with shoulders wide apart and palms flat. Keep your knees, hip wide apart and bend them at a 90-degrees angle. Keep your back straight, raise your right thigh and bring it close to your chest as much as you can.
Then raise the same thigh out to the side by keeping the hips still. Now, kick your raised leg slowly in the backward position. Now perform these steps with your left leg.

Sumo Squats:

Stand with your feet a little more than shoulder width apart (about three to four feet), turn your toes out 45 degrees and hold your hands by your sides. Lower yourself down by bending your knees and hips, raising your hands to meet under your chin. Keep your abs tight, back straight and do not let your knees move past your toes when lowering. Once your thighs parallel the floor, root through your heels and rise back up steadily for one rep.