Intro here
Resources
LucyLFitness Shelf booty video
Terms
- Banded: the use of an elastic band to increase the resistance
- abduct: (of a muscle) move (a limb or part) away from the midline of the body or from another part
- Clam-shells: laying on your side positioned like you are in a chair, and raising and lowering your upper leg (resembles a clams movement)
- Fire-Hydrant: on your hands and knees, abduct your leg to the side by 90 degrees and then lower it back down.
- Fire-Hydrant & Kick: Same as the Fire-Hydrants but adding a kicking motion when at the height of the movement
- Supermans: laying on your stomach with your arms and legs outstretched like superman flying, lift your arms and legs upwards and then back down.
- Flutter-Kicks: laying on your back stretch out your legs and kick them as though swimming on your back
- Reverse Flutter-Kicks: the same as the regular flutter kicks but laying face down this time.
Goals
- Flat stomach
- toned muscles
- able to run 1+ mile
- Thin Waist
- Wide Hips
- Large Buttocks
- “Shelf” Buttocks
Exercises
info
My GoTo Excercises:
- Sit-Ups
- Crunches
- Push-Ups
- Planks
- Jumping-Jacks
LucyLFitness Shelf booty video:
- Banded Clam shells
- Banded Alternating Fire-hydrant
- Banded Alternating Fire-hydrant & Kick
- Banded Superman
- Banded Reverse Flutter Kicks
- Banded Superman Holds
- Long Banded Lateral Walks
- Banded Squat & Side Kick
- Banded Bridge and Abduction
- Banded Transverse Abduction