It’s summer in Los Angeles which means—hello—it’s swimsuit season. Not all of us are born with the perfect bathing suit-ready body, however, which is where Natalie Yco comes in. For the last 10 years, this celebrity trainer and group fitness instructor has been teaching packed kickboxing, strength-training, and core classes throughout Equinox’s Los Angeles super clubs. This summer, she’s taken her ever-popular Beautiful Booty concept and kicked it up a notch to create an entirely new program called “Best Butt Ever” (exclusive to Equinox fitness clubs worldwide) which will put the booty in beautiful this summer to fill out your bikini. Says Yco, “Having the perfect beach body is no longer about how skinny you can be. Women desire lean curves over skin and bones.” We totally agree. Here, Yco shares her seven tips for not just getting your best butt ever, but your best beach body ever.
IT’S ALL ABOUT THE BASS
Every time I open my Instagram app I am inundated with an enormous amount of booty baring photos each with it’s owner battling for the most likes. Round, voluptuous butts are in. In my Best Butt Ever class at Equinox, I first focus on making sure your booty is firing properly. If you do squats and lunges, but your butt isn’t working right, you’ll continue to strengthen your legs while your booty gets dissed. Try this move before your leg routine.
Harlem Shake – Sumo Squat Series:
Grab a loop band and place it around your knees. (Strength of band would depend on fitness level.) Stand with feet hip width apart. Step out to the right coming down into a squat position and pull your knees outward at the bottom of the squat. Stand back up to starting position and repeat on left side. Do move 30 seconds to 1 minute on each side.
Women tend to avoid lifting weights due to their fear of getting bulky. However, women don’t have the same amount of muscle-building testosterone as men. Incorporate weight training into your workout regimen and you’ll notice not only a lean, sexy, curvier body, but you’ll speed up your metabolism in the process. You will burn more calories after your workout is done than with cardio alone. In BBE we add dumbbells to help strengthen your butt, legs and core. Try this move from BBE.
Stand with feet together and hands just in front of thighs. Lift one leg slightly so foot is just off floor. With dumbbells in hands, lower torso forward and downward while extending lifted leg behind. Keep back straight and knee of supporting leg slightly bent, and the lifted leg should be extended throughout movement. Once stretch is felt or your hand and dumbbells reach the floor, return to original position by raising torso while lowering lifted leg. Straighten knee of supporting leg as torso becomes upright. Perform 30 seconds to 1 minute
A summer body also includes a sexy, slim mid-section. Core strengthening moves help whittle your waistline to help showcase lean curves. Try this:
Plant the hands directly under the shoulders (slightly wider than shoulder width apart) like you’re about to do a push-up. Neutralize the neck and spine by looking at the floor about a foot in front of the hands. The head should be in line with the back. Place the balls of your feet on the center of the glides( towels may be used in place of glides; furniture movers work perfectly on carpet) Next, bend your knees as you slide both feet towards your elbows, slide them back to first position, repeat move 30 seconds to 1 minute.
LET’S KICK IT!!
My favorite workout is martial arts training. I teach Cardio Kickboxing and heavy bag classes at Equinox. They are full body, muscle toning workouts that not only help you burn up to 450 calories in 30 minutes, but also leave you feeling like a Super Hero at the end.
GET ON UP!!
Studies are showing that sitting for prolonged periods can lead to illnesses such as heart disease, diabetes, and cancer. And this includes those that exercise regularly. Experts suggest that people should stand up and move around for at least 1 minute every 30 minutes. Getting up and moving around burns twice as many calories as sitting. Plus, you can avoid having a pancake derriere.
SHE’S GOT SHORT SHORTS……
Shapely legs are necessary to look your best in your summer wardrobe. In BBE I incorporate exercises that have you moving in different directions….not just forward. This way more muscles get worked. You’ll have a more balanced workout and you’ll burn more calories overall. Try CLRT (curtsy, lateral, reverse, transverse) from the Get Active portion of Best Butt Ever:
Curtsy Slide Lunge:
Stand with your feet hip width apart and your left foot on the glider. Slide your left left leg behind you and to the right so your thighs cross, bending both knees as if you were curating. Return to standing
Lateral Slide Lunge:
Stand with your feet hip width apart, glider underneath your left foot and weight on the right leg. Bend your right knee and push your hips back behind you, sliding your left leg out to the side. Keep your left leg straight.
Transverse Slide Squat:
Stand with you feet hip width apart with the glide underneath your left foot. Pivot and slide your left foot diagonally behind you and slowly come down into a sumo squat with your knees above your ankles.
Reverse Slide Lunge:
Stand with your feet hip width apart and the glider beneath your left foot while maintaining a neutral spine and abs engaged. While keeping your left leg straight, hinge for it at the hips, push into the floor with your right heel and slide your left leg back until your right leg is bent into a 90° angle and your torso and left thigh or parallel to the floor.
Perform each move 30 seconds to 1 minute
EAT THIS, NOT THAT!
What’s the hottest kitchen gadget that will help keep you slim and trim? A Spiralizer. This crafty gizmo allows you to have the satisfaction of a carb, but the benefits of a vegetable or fruit. Try using zucchini, carrots, butternut squash, beets and apples. Get creative and add these in place of your favorite pasta dishes.