Fitness

3 Moves To Lift Your Butt And Your Spirit

It’s the most wonderful time of the year. The holiday season is a whirlwind of family gatherings, gift giving and often times lots of delicious eggnog cocktails. When could be a more important time to both lift your butt and your spirit.

These three moves personally saved me from getting behind in my workout routine and in nourishing my mind and spirit during a time of giving and hustling.

Move #1: Take the stairs, Then SKIP a step
An amazing way to tone your tush and thighs is to always take the stairs. Taking the stairs will lift your heart rate and give your lower body a quick workout. To take it to the next level, try my personal favorite – use every other step and move at a slightly quicker pace. You’ll instantly notice the intensity rise and the back of your legs and butt will absolutely begin to feel it! Get ready for a quick and awesome low body burn.

Move #2: Squat it out to your FAVORITE song
Put your favorite song (preferably between 4-5 minutes) on blast and squat it out for the whole song. This may seem easy but you’ll be so surprised by how intense this workout is for your butt, thighs and core. The goal here is to do perfect squats from start to finish of the song you select. Be sure to squat low enough that you have two ninety degree angles on both legs! No need to rush but definitely keep up a swift pace so you can really get that incredible booty burn. This move is not only super fun and challenging, but it’s an incredible way to lift your butt with no gym required.

Move #3: Lunge and Declare
This move is a personal favorite and a must do for increasing your joy and focus, while toning your entire lower body. Think of this exercise as lunges with a special twist – lunges + an out loud declaration (empowered statement or mantra). Simply, here’s how it goes: Start by doing alternating lunges (be sure to keep your back heel lifted and drop your knee low towards the ground each time), then with each lunge, declare out-loud an empowering mantra or word that inspires you. For example, when I do this exercise I’ll say something like “I am unstoppable” or “I love my life” or “I’m joy. I’m grace. I’m love” and so on. Whatever is feeling most alive and real for me in that moment, I will declare as I lunge! This move is super powerful and will allow you to both tap into even more focus and joy, but you’ll also feel your booty and legs working hard to support you in this awesome exercise. I encourage you to do as many lunges as you can, but be sure to do at least 8 on each leg.

Get creative and enjoy your workout! Give yourself the gift of self-care by staying focused on both your body and your spirit. These three moves will allow you to sculpt your butt and lift your spirit. The more positive energy you infuse into your workout, the more toned and strong your body will be! 

Chelsea Markel is an Entrepreneur, Fitness Instructor, Marketing & Branding Consultant, Coach, Foodie and Lover of Life! Chelsea began her personal development journey back in 2009 - studying from industry leaders and participating in powerful and life changing programs. Chelsea started her coaching business at the young age of 15 and successfully grew her client base to reach people in places all over the world, like London, Canada, Brazil and more. Chelsea is now a Co-Founder of Thrive Life Media, a company committed to delivering conscious and uplifting content that helps people live better lives. She's passionate about sharing her journey with YOU, so you can be even more fulfilled and in love with yourself and your life.