Who wouldn’t want a more lifted, toned, and tighten booty? I started using Total Gym when I could no longer pull my jeans up over my thighs and was practically living in leggings! Sound familiar? It seems almost too easy to gain weight in the butt and thigh area. I struggle the most with these areas as you can see on my before and after photos, but I completely transformed my butt using the Total Gym.
In the past, I would do numerous floor exercises in the attempt to shape my butt. They were good exercises, but I hate being on the floor! I would use three yoga mats stacked on top of each other and still be hard on my back and knees. The Total Gym allows me to get a great workout with a comfortable padded glide board. I no longer have to do any exercise on the floor! There are many exercises for working the glutes that can be done on the Total Gym, however the ones I am sharing today are my personal favorites. The secret to success is to find what you love, keep doing it, and share it with everyone! So today, I am sharing with you!
Let’s get busy! We will start at a higher level so we can do some warm up squats. I am using the Total Gym Pilates Toe Bar because it targets the glutes and I can get deeper into the squats. The key is to squeeze your glutes during the exercises. If you do not have the Pilates Toe Bar, that’s okay! Use whatever Total Gym stand you have. This is a quick 15 min workout, so feel free to double the reps for a complete 30 min booty blast!
Squats (10-20 reps)
Warm up
V Squats (10-20 reps)
Tip: Toes are out and heels are facing towards each other in the shape of a “V”.
Right Leg Hop Squat (20 reps)
Tip: Right foot towards the top of the squat stand, resting head on glide board or sitting up to watch feet, goal is to get deep into each squat.
Repeat on opposite leg
Hip Roll (20 reps)
Tip: Feet are on top of the squat stand, raising your hips, tightening the legs and butt as you roll in and out.
Reverse Right Leg Hop Squat (20 reps)
Tip: Resting foot is at the bottom of the glide board, forearms are down on glide board, shifting your body weight to the working leg to avoid stress to the upper body.
Right Leg Lateral Arch (20 reps)
Tip: Concentrate on raising your leg over the squat stand like an arch. Challenge: Tap your foot to the floor.
Reverse Left Leg Hop Squat (20 reps)
Tip: Resting foot is at the bottom of the glide board, forearms are down on glide board, shifting your body weight to the working leg to avoid stress to the upper body.
Left Leg Lateral Arch (20 reps)
Tip: Concentrate on raising your leg over the squat stand like an arch. Challenge: Tap your foot to the floor.
For these exercises: Lower the level and attach the cables
Hip Thrust with Pullover (20 reps)
Tip: Lay flat on back with feet rested on glide board, tuck in hair. As you pull the cables up and over into a pullover, raise your hips while tightening the glutes all the way up.
Single Leg Hip Thrust Pullover (10 reps)
Tip: Keep right foot on the glide board, left leg straight out, pull cables up an over into a pullover, raising hips and try to keeping left leg hip level and straight out.
Repeat on opposite leg
For these exercises: Lower to a level 2 and take off the cables
Sprinter (10 reps, 2 sets)
Tip: Beginners use the Pilates Toe Bar or chair for balance, if more advanced add a weight or weighted ball. Get low into a lunge shifting weight to stationary leg. Gliding the opposite foot back and forth on the glide board.
Repeat on opposite leg
Superman (10 reps, hold 10 secs on last rep)
Tip: Raise chest, arms, and legs, focus on squeezing the glutes. Great stretch!
Awesome job if you just completed the workout with me! For more great tips, workouts, and motivation please follow me on Facebook at Cassandra’s Total Fitness and also join the Total Gym Addicts group.
skymelissaler
10 Jul 2018Wonderful workout