Lift and Tone Your Seat

Hey Y'all,

I'm bringing you another quick exercise that'll help to lift and tone your seat! This is absolutely one of my favorite seat exercises done at Bar, and you can honestly perform this anywhere to sculpt your tush. It's called exactly what it looks like, Diagonal Seat. Obvi I'm demonstrating while at the studio so have the bar, but if you're at home or traveling simply use your counter top, or the back of a chair. This exercise is another great option for low impact because it's performed using only your body weight. You'll see below the steps and a variety of choreographic options to really get to toning your glutes.

1. Start with feet PHW. Stand a full arms length away from bar/counter top. Soften your knees. Lightly place hands on top of bar.

2. Hinge forward from your hips, so your body is on a diagonal/45 degree angle to bar.

3. Extend one leg behind you (I'm demonstrating using my right).

4. Press the top of your foot into the floor to tuck your seat. Draw your abs up and in. Press your shoulders down and back.

*notice the difference of the shape/line of my backside from this pic to the one above. This is what you should look like after "Tucking."

5. Squeeze your right cheek (which ever leg's cheek thats extended behind you) to float your foot off the floor. It'll only lift about 2" with maintaining your tucked position.

*notice the perfect diagonal line from my head down through my pointed foot.

You should be able to hold your balance here, so try not to lean into the bar. Perform choreography of choice.

Choreo:

- small lifts up

- squeezes in

- small circles

- tap toes to floor and lift

6. For an extra hamstring zing, you can always bend your knee to creat a 90 degree angle. You may need to draw your working leg back to maintain 6-8" between your knees. Always continue to squeeze and hold onto that tucked position with your seat. That will keep the resistance through your glutes to really feel this exercise correctly.

Choreo:

- presses back

- squeeze heel to seat in and out 1"

- hold and tuck your seat

I hope this has sparked your interest to give it try. I promise you'll definitely feel the toning happening when this is performed correctly. The most important thing is to keep the firm grip and tuck of your seat throughout this exercise to really feel and get results!

xo's

L

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Sculpting for that Hour Glass Figure

Hey y'all,

I know lots of us Floridians are trying to get back into living our lives like normal now that Irma has past. We were very blessed throughout this hurricane. Some how we remained with power throughout the night and there was really no damage to us. Only debris that needed to be cleaned up. We were very lucky. I know a few of our close friends and family didn't have it as nicely though, so thinking of them through the next stages to get back to normal.

To move onto more happy thoughts though, I'm back with another super easy and affective exercise to help sculpt your back. I'm sure you've heard of performing Lat Pulls at the gym where you pull down on a weighted bar, well these Lat Pulls can be done at home as long as you have some light weights or filled water/wine bottles ;)

To be honest you could totally do these even without any weights, you just really need to feel the engagement of your muscles taking over for it to work. Take a glance below to see how simple the steps are to perform to help cinch in your waistline from the backside.

1. You can perform these Lat Pulls either in Parallel Hip Width (PHW) or in a 2nd position as I'm demonstrating. If standing in 2nd position plié, you're giving your legs an extra little challenge while focusing on your back muscles.

2. Bend your arms into a 90 degree angle. Keep palms facing one another.

3. Open your forearms out to the side, keep palms forward. Notice my wrists are inline with my elbows.

4. Draw your shoulder blades down and back, helping to open your chest and contract your back muscles. Make sure to keep your rib cage closed, or hold your core in tight to prevent arching your back.

5. Layer a "squeeze" inward towards each elbow. By layering the squeeze you're activating your Lats to cinch in your waist line from the back side.

leggings | top | socks | bottle

Another advantage of this exercise is that your getting a nice stretch through your front side by keeping your chest lifted and opened. Besides your back muscles you're also engaging your biceps, deltoids, and core... not to mention your legs as long as you take the 2nd position option as I['m showing you!

Give these Lat Pulls a try and let me know how they work for you. If there's further questions, feel free to reach out to me. I'll try to get back to you with an answer as quickly as I can.

Start reshaping your backside today ;)

xo's

L

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That Extra Zing

Hey friends,

Been working on your physique or trying to get that high lifted seat like we all want? Well I have a little trick for you to help add a little extra zing into your glute exercises.

The Floor Zinger

This exercise will definitely add a little extra to toning your booty. It'll target all aspects of your seat, and also your core while stabilizing yourself in the position.

1. Start on your hands and knees. Keep a slight bend in your elbows. If this hurts your wrists you can make 2 fists instead.

2. Extend one leg out behind you (I'm demoing on my Left). Then slide it out to the side about 6-8 inches.

* you can take the side option to tone your gluteus medius, or keep your leg straight behind you to work more of your gluteus maximus

3. Lift your extended leg to hip height. This will be lower than you think! Keep your glutes gripped and abs drawn up towards your spine to protect your back and help maintain the correct height of your leg.

Choreo:

- small lifts

- small circles

- small squeezes in

* Lifting higher than hip height will put strain on you back.

Challenge:

Extend your opposite arm as leg out in front of you to engage your core even more! Tip, shift your weight into your supporting hand a little more to help balance and stay solid.

The best thing about this is that you can totally do this at home or while traveling. It's no impact at all on your joints, just toning using your own body weight and the control of engaging your muscles.

Give it a try sometime and let me know how it worked for you. If you have any questions at all I don't mind helping ya out, shoot me a message and I'll get back to ya.

xo's

L

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