Celebrity Yoga Coach Gwen Lawrence Spills On How to Achieve Nicki Minaj’s Bikini Booty
Congratulations for getting to Part 3 of our “Get ready for summer fitness”! The days of waif-like, boney bodies are out. It is all about strong, sexy curves – think Sofia Vergara, Kim Kardashian, and the original booty goddess, Jennifer Lopez.
Let’s talk about how to get that shapely back view like Nicki Minaj. It’s pretty simple: commit to squats. No need to do them with heavy weights in hand. Get off the couch, stand in front your computer, iPad, or iPhone and watch your favorite GaiamTV.com documentary, and do squats for 2-3 minutes straight. Don’t worry about counting – just be sure to keep good form, and watch those glutes take shape.
- Squat with feet hip-width apart and parallel
- Keep the back flat, heart out
- Bend your knees, being sure the knee stays over the toes to keep the knee safe
- Try to go as deep as you feel comfortable so thighs are parallel to the floor
- Do the movements slow and steady
- Keep breathing consistently, in through the nose and out through the mouth
- Go as low to the floor as you can without lifting your heels
- Vary angles of the feet to target different angles of the glutes
Want more? Don’t add weights- just add a plyomeric jump when returning to standing position to get the heart pumping.
Need a little more instruction? GaiamTV.com is always here to lend a hand and keep you on track for your fitness goals. I personally love these videos: Jillian Michaels Killer Buns & Thighs, Mari Winsor’s Lower Body Pilates, Strength Building Yoga.
Good luck and stay inspired!
Need to kick start your fitness routine? We’re giving away a FREE 30-Day membership to GaiamTV.com.
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Gwen’s unique combination of dance, massage and yoga training experience, coupled with her extensive knowledge of anatomy and nutrition, provides her clients with overwhelming benefits. Gwen is the yoga instructor for 5 NY Pro teams. Her writing appears in Men’s Health, Women’s Health, Fitness Magazine, Shape Magazine, Yoga Journal, Details, shape.com, and espn.com. She makes regular appearances on NBC’s TODAY show, and Good Day New York. She was featured in June’s ESPN Magazine as the “Best Innovation in Sports Medicine,” and is a featured “Super Ambassador” for GaiamTV.com.
GaiamTV.com is a streaming video subscription service that includes exclusive yoga and fitness classes plus thousands of inspirational films, documentaries, personal growth, health and wellness videos. It is available for $9.95 a month with a 10-day free trial. GaiamTV.com features renowned instructors, including Rodney Yee, Jillian Michaels, Seane Corn, The FIRM, Mari Winsor, Deepak Chopra, Jack Canfield and dozens more. Top inspirational films, such as “I AM,” written and directed by Tom Shadyac, are also included. In addition, GaiamTV.com offers weekly live-streamed original programming with its new show, “Gaiam Inspirations” hosted by Lisa Garr. GaiamTV.com is available on a wide array of portable devices, including the iPad, and iPhone. GaiamTV.com is a division of Gaiam, Inc.
Written By: Gwen Lawrence