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    Lifestyle — 21 Day Challenge

    SFT 21-Day Booty Challenge

    Hey there -- so I’m excited to announce to you that each month I will list out my favorite workouts for you in a way that you can do them anytime throughout your everyday life.


    This month, I wanted to focus on your glutes and provide you with some of my favorite glute workouts that you can do anytime. Working your glutes is my personal favorite -- actually glutes and legs. You know we all want to have Carrie Underwoods legs, am I right? So for May, I introduce you to our SFT 21 Day Booty Challenge!


    Exercise 1: Basic Squat

    For our first exercise, I wanted to demonstrate a basic squat. I actually will run through many sets of 10 throughout the day in my work out clothes or everyday clothing. As long as I can bend down and up in a comfortable way.

    To do a correct squat, stand tall with your feet spread apart and shoulder distance apart. You will lower your body down, pushing your hips and glutes back by bending your knees. You can hold this position and then slowly push yourself back and squeezing your glutes back to the standing position.

    Exercise 2: Plie’ Squat

    Our second exercise is a plie' squat. I also love a good plie' squat, why you ask?? Well, I’ve always wanted to be a ballerina but that was never in my card as I was more of a basketball player and avid runner.

    And speaking of running, I’ve had to take a break for a little while for an injured foot. I’m hoping I can get back into my running shoes again soon. Until then... I plie'!

    What I love about this squat position is that it strengthens your legs, glutes, and calves along with increasing your hips. You are also toning your inner thighs.

    In this position you will bring your feet much wider than a regular squat position. You will also want to turn your toes out. Start with bending your knees. Lower your body down keeping your back straight, and pull your abs in for a little core bonus work. This also supports your lower back. Squeeze your glutes and come back to a standing position.

    Exercise 3: Donkey Kick

    Our third exercise is a donkey kick. Donkey kicks are fabulous for really targeting your glutes. For this exercise you will actually come down on the the floor (or mat if you’re using one) and get on all fours with your hands under the shoulder and your knees under the hips.

    Let’s start with our right leg by bending the knee to 90 degrees, flexing the foot and lifting the foot flexed up to hip level. You will return the knee back and repeat. After you finish the right, you will repeat on the left.