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Top Fit Mom Lifestyle Brand by Kiana Tom, Star of Kiana's Flex Appeal

1 Great Move for a Tighter Butt

Static Split Squats are one of our favorite moves to tighten your butt. When done correctly, you can firm your glutes, quads and hamstrings in 1 move.

Starting Position: You can use hand weights, resistance tubing, water bottles or do them using your own body weight (no weights.) Stand with 1 foot in front of the other in a split stance, shoulders pulled back and pressed down (aka scapular retraction), abs engaged. Your back leg should be fairly far back, allowing for your front knee to stay DIRECTLY OVER your forward ankle, NOT extending forward. Again, your front knee should be DIRECTLY OVER the ankle.

The Move: Keeping your shoulders back and down, abs engaged, back straight, head forward, slowly drop the back knee appx. 2″ from the floor. Hold a beat and push back up to starting position. IMPORTANT: Make sure your front knee stays…yup. Over your front ankle. Breathing? Inhale as you lower and exhale as you push back up.

How many Split Squats should I do?

Beginners, around 8, no weight, holding a chair for support with a limited range of motion, not lowering too low. Do 5-8 reps.

Intermediate Levels: No weight, light weights or even liter bottles of water are great! Lower down as far as you can getting that front upper leg as close to parallel to the floor as possible keeping your shoulders back, back straight. 10-15 reps. or 45 seconds if done in a circuit.

Advanced Fit Moms: Choose a weight that is 65% of your 1 rep max, performing a complete range of motion, squatting low until your front leg is at a 90 degree angle. 1 minute or 10-15 reps.

Sample Fit Mom Leg & Butt Circuit with Split Squats:

  • Goblet Squats
  • Split Squats Right Leg
  • Split Squats Left Leg
  • Push Ups
  • Arm Curls
  • Bicycles
Where would you be in 90 days if you started today?
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