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| Baby-Butt Removal Guide |
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| 1.� Complete each combination of exercises before moving on to the next. | |||||||||||||||||||
| 2.� Begin with one set of the exercises, working up to 3 sets. | |||||||||||||||||||
| 3.� Keep your core strong through-out.� The more time a muscle spends under tension, the more it is being worked.� Solid core = less sit-ups!! | |||||||||||||||||||
| 4.� Use Bria for resistance on the lower body exercises if she is happy in her carrier. | |||||||||||||||||||
| 5.� Don?t increase your reps.� Increase your sets.� Go through all the exercises before you go back to any one combination.� | |||||||||||||||||||
| 6.� Make sure that you are using weights that are heavy enough to leave you tired at the end of 15 reps, otherwise your muscles will not have to adapt and get stronger. | |||||||||||||||||||
| Lower Body: | |||||||||||||||||||
| 1.� 15 squats and 15 calf raises.� Repeat 3 times for one complete set. | |||||||||||||||||||
| 2.� 15 high-knee lifts, crossing the body rather than straight up and down.� Try to reach your opposite elbow!� Right leg first, then left leg.� Repeat 3 times for one set. | |||||||||||||||||||
| 3.� 15 demi-grande plies (all the way down, but only halfway back up), 15 stationary lunges on the right leg, then the left leg.� This is one complete set. | |||||||||||||||||||
| Upper Body: | |||||||||||||||||||
| 1.� 15 Push Ups - starting with legs on the ball or on the ground from the knees.� | |||||||||||||||||||
| 2.� 15 Bicep Curls - using dumbbells, standing with feet shoulder width apart, knees bent and pelvis tucked under to engage the core. | |||||||||||||||||||
| 3.� 15 Lateral Raises - using dumbbells, arms slightly bent, lifting weights to shoulder height; standing with feet shoulder width apart, knees bent and pelvis tucked under to engage the core. | |||||||||||||||||||
| 4.� 15 Tricep Dips - from couch seat, legs fully extended with one foot crossed over the other. | |||||||||||||||||||
| 5.� 15 Military Presses - using dumbbells, elbows bent at 90 degrees, pressing weights overhead to touch at the top with straight elbows; standing with feet shoulder width apart, knees bent, pelvis tucked under to engage the core. | |||||||||||||||||||
| Core: | |||||||||||||||||||
| 1.� Dead Bugs - laying on your back, legs and knees bent at 90 degrees and arms stretched up to the ceiling, extend leg towards a laying position while reaching opposite arm back overhead.� Repeat 10 times, alternating sides as one set. | |||||||||||||||||||
| 2.� 15 Stability Ball Crunches and 15 StabilityBallBridges.� Repeat 3 times as one set. | |||||||||||||||||||
| 3.� Kneeling plank and 15 back extensions - kneeling in front of the ball, roll forward into a plank position with elbows on the ball, hold for 45 seconds, then do back extensions.� Repeat 3 times as one set. | |||||||||||||||||||
| 4.� Regular plank and 15 floor bridges - hold plank for 45 seconds, then laying on the floor with knees bent at 90 degrees, pushing hips up to knee height.� Repeat 3 times as one set. | |||||||||||||||||||
| 5.� Ball Rolling - sitting tall on the ball and keeping the head in the same spot throughout, roll forward on the ball, back to centre, roll back, back to centre, and also side to side.� Repeat 10 times total. | |||||||||||||||||||
| This is designed to be done every other day.� In addition, try to do your cardio on the in-between days.� Aim for 30-60 minutes of brisk walking or elliptical training at an intensity that leaves you somewhat short of breath, but not exhausted.� If you have a heart rate monitor, aim for 120-140 beats per minute. | |||||||||||||||||||
| Get fit babe!� If you can't do it, there is NO HOPE IN HELL for me, and then how will we carry on our friendship to the next generation?? | |||||||||||||||||||
| Love and hugs, | |||||||||||||||||||
| Meaghan | |||||||||||||||||||
| return to Baby Butt Removal main page return to FitMeaghan |
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