Ok… see that butt in this pic. That is what I want!! I have been saying it all year that I am working on getting a perfect C-Shaped Butt. Now you know what I mean!! I played softball for over 20 years and miss it so… I also miss the great butt I once had. Time to get it again!
Batter up! These killer baseball-inspired workouts for that perfect C-shaped butt move your legs, rear, abdominals and arms. These challenging body weight workouts require absolutely no equipment. In addition to these workouts, I’m also starting PiYo as I am a huge fan of Yoga and have seen the great results of my friends that have tried it.
A great workout for your legs, hips and rear is forward and side lunges. To do a forward lunge, step forward with your right leg, bending your right knee until your right thigh is parallel to the floor and your left knee nearly touches the ground. Keep your hands on your hips for balance. To avoid unnecessary stress on your knee joint, don’t let your right knee extend past your right ankle. After sinking into lunge position, step back to standing and repeat the process with your left leg.
To do a side lunge, step to the side with your right foot and bend your right knee so your bottom sinks to the ground. Focus on bending at the waist and keeping your back straight as you lower your rear. Push up with the right leg and return to standing. Repeat with the left leg. This exercise targets your glutes and hamstrings, as well as other muscles in your legs.
Suggested Workout: Complete 2-3 sets of 10-15 reps of both the forward lunge and side lunge.
Sprints With Push-Ups
High-Intensity Interval Training (HIIT) builds speed and endurance while blasting calories. If you have a baseball fields nearby, go out there and sprint from one base to another doing 5 pushups at each base.
Suggested Workout: Sprint for 15 seconds, complete 5 push-ups, and rest for 10 seconds. Run the bases this way at least twice.
Practice leaping into the air to catch that fly ball with squat jumps. Stand with your legs slightly apart and squat down, lowering your rear down and back up as you keep your back straight. Once your thighs are parallel to the ground, immediately jump upwards while reaching your hands above your head. Land in squat position and repeat. I will admit that this one is hard for me with my Achilles and that my vertical jump is a bit sad and pathetic. I make sure to tape my Achilles first and then do as many as I can before I feel like I am going to die.
Suggested Workout: Complete 2-3 sets of 10-15 repetitions.
Bicycle Crunches and Leg Lifts
Power hitting comes from a solid twisting motion that draws strength from your lower back and abdominal muscles. To complete a bicycle crunch, lie on the floor, place your hands behind your head and bend your knees so your thighs are perpendicular to the floor. Lift your head off the ground and twist your upper body to the left while drawing in your left knee. Instead of collapsing your arms inwards so your right shoulder touches your left knee, try to draw your right armpit towards your knee. Repeat on the other side.
To do a leg lift, lay flat on your back with your hands under your rear. Engage your core muscles by drawing your belly button down to the floor. Keeping your legs straight and pressed together, lift them above your hips. Hold this position for several seconds, and then slowly lower to starting position.
Suggested Workout: Complete 2-3 sets of 20-60 repetitions of bicycle crunches (each side counts as one rep). Complete 2-3 sets of 10-15 repetitions of the leg lift on each leg.
Let me know if you are up for this C-Shape Butt Challenge!