We’re already approaching the end of the first month of the New Year; is it just me or have these past few months flew by? I’m sure many women would agree that finding a balance between your personal and work life is impossible. You find yourself putting so much time and energy into achieving your professional goals that your personal life seems like an uphill battle.
A survey conducted by Real Simple and the Families and Work Institute found that just about half of American women report not having enough free time. Of these participants, 52 percent claimed to have less than 90- minutes of free time a day and 29 percent with a meager 45- minutes a day. If almost half of American women have only 90 minutes of free time in a day, then when are we supposed to find time to take care of our own needs? This might explain why an estimated 40- 50 percent of women are trying to lose weight at any point in time.
The bottom line here is that women are trying to lose weight but they don’t have the time or energy needed to do so. Don’t let these statistics discourage you; there are PLENTY of easy exercise plans out there that will leave you feeling like you just worked out at the gym for an hour (all under 20 minutes).
Starting From the Bottom
If you can relate to the nearly half of American women who only have 90 minutes of free-time a day, then you need a quick, easy and effective workout plan. Women also need to be realistic about the weight loss goals they wish to achieve. I suggest focusing on one area of the body that needs some fine tuning – For the purpose of this article, I will focus on exercises that target the buttock region!
Glut exercises are a great way to target two areas at once, the buttock and core. They are also a fabulous alternative for going to the gym because they often involve stationary or lateral movement that can be done in the living room.
Yoga Chair Pose:
Stand up-right with feet shoulder width apart. Slowly bend at the knees keeping back straight and arms extended up by ears. (Imagine that a string is pulling your spine, chest, and arms straight up)
Try to hold this position for reps of 5, 10, 15, and 20 seconds. Relax. Then try holding again for even longer!
Leg Glut Plank:
A. Pick a flat surface, begin laying on stomach. Push up to a plank position, keeping just your toes on the ground and heels to the sky, back and neck are completely straight.
B. Raise one leg up, heels pointing straight up. Hold this position for 10-15 second on each side.
Kneeling Rear Leg Raises:
(Similar to the leg glut plank but targets the quads more)
A. Find a soft surface like the carpet or a mat. Start with knees and elbows on the ground, drop one knee down to a kneeling position. Make sure back and neck are straight, head faced forward.
Side Plank Hip Extension:
A. Start in a side plank position, hips and ribs should be in a straight line with legs and feet. One elbow supports upper- body while the outside of the bottom leg supports the lower- body.
B. Keep feet flexed and raise leg slow and controlled up and down for 10-15 reps and switch legs.
Keep in mind that weight loss is a process so take your time and be careful not to burn yourself out. Remember, you have two options to consider when it comes to weight loss. If you think you’ve tried every diet and exercise out there and nothing seems to be working. Tighten and tone those buns in no time with the Brazilian Butt Augmentation will tighten- up that saggy bottom in no time.
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