Junk in the trunk? Trainer Sonya Roosendaal shows us some moves to make any backside better...
Sonya is another one of our favorite trainers in town! Take her class at Burn 60 or set up a time to train with her one on one for a more tailored workout. Here is her take on the tush and some of the best exercises we have found (ever) for targeting the butt and thighs....
Got booty? Want a booty? My clients either want to lose and tone their backside or build one. Being lean and fit but also building and maintaining healthy curves is the goal for my female clients. Having curves is a good thing! Unfortunately, as females, if we don’t strengthen those areas via some sort of resistance training we end up with the “junk” that we don’t want! Cellulite, excess weight, the “muffin top”, atrophy, being “skinny fat”, etc.
My favorite tool to work the hips and glutes is the mini-band. It is a simple, small resistance band that can be placed around your ankles, knees or thighs, depending on the drill. My top 3 go-to moves using the mini-band are Side-steps, Squat-into-leg-raise combo and the diagonal push-back.
*Side-Steps- With the band around your ankles and standing in a squat position, take 10-15 small marching steps to the right (keeping your feet hip width apart the whole time) and then back 10-15 steps. Make sure you sit into your heels throughout the drill. Rest and repeat!
*Squat-into-leg-raise- With the band around your ankles, sit into a squat and on the way up out of the squat lift your right leg out to the side while keeping it straight. Coming down with the leg sit back into the squat and come out lifting the left leg this time. Continue this pattern to complete 10-12 leg lifts per side with a squat in between each lift. Rest and repeat!
*Diagonal push-back- With the band around your ankles, stand with your knees slightly bent and hang on to a chair, bench or something to help balance. With your left leg stabilizing, push your right leg back behind you (while keeping it straight) at a diagonal angle with your toe pointing in towards your left foot and your heel facing out. Pulse 15-20 times and then repeat on the other side. Rest and repeat!
You will love the mini-band because it’s simple yet effective, you can be creative with a variety of exercises, it tones without bulking, and you can take it anywhere! I take it with me when I travel, workout outdoors and more. Its small size makes it easy to throw into a suitcase, gym bag, purse, or pocket. That way there is no excuse if you are on the road! You can use it in a hotel room, in the office, or on the go. The mini-band will “kick your butt”… in a good way!
To train with Sonya, check out her website:
Buy a band (search "mini-bands"):