I have a not-so-secret list of celebrities I'd love to work out with and Tracee Ellis Ross [1] is definitely in my top-five. I think she'd make a great workout buddy because no matter how hard the workout it, she always seems to have a fun time. Plus, I'd try to sneak in all my questions about fashion (especially suiting) and beauty, because it is the Tracee Ellis Ross after all!
She's no stranger to the Tracy Anderson Method [2], and this snippet of her workout she shared on her Instagram looks intense. In her caption, she said that this exercise is all about posture, but as a trainer, I know her legs and booty are definitely working as well. If you're like me and inspired to keep strengthening your lower-body [3] and obtain statuesque posture, check out the select moves ahead.
Single-Leg Deadlift
- Stand with all your weight on your right foot, abs engaged and chest lifted.
- Reach your torso forward as you lift your left leg behind you. Reach your arms out to the sides for balance as your torso and leg come parallel to the floor.
- Hold this position for a moment, and reach through your left heel to engage the back of the left leg.
- Moving in one piece, lower your left leg toward the floor as you return to standing upright, resting the left foot lightly on the ground. This completes one rep.
Glute Bridge
- Lie on your back with your knees bent and your feet flat on the ground.
- Leave your arms down by your sides with your palms flat on the floor.
- Press down into the ground with your heels and push your hips into the air as high as you can to form a flat bridge.
- Squeeze your glutes (very important) at the top of the motion while holding for a 2-3 count.
Cat-Cow Pose
Ava Johanna [5], a Los Angeles-based yoga and meditation instructor and host of The Alchemized Life [6] podcast, recommended the classic Cat-Cow pose as a way to open your chest and shoulders and mobilize your spine. "It helps with posture and relaxing the shoulders to counteract slouching from being on our phones or computers all day," she told POPSUGAR.
- Begin with your hands and knees on the floor and your spine in a flat, neutral position. Make sure your knees are under your hips and your wrists are under your shoulders.
- Exhale, round your spine up toward the ceiling, and imagine you're pulling your belly button up toward your spine. Tuck your chin toward your chest, and let your neck release. This is your cat-like shape.
- On your inhale, arch your back and let your belly relax. Lift your head and tailbone up toward the sky without putting any unnecessary pressure on your neck. This is the cow portion of the pose.
- Continue flowing back and forth from Cat Pose to Cow Pose, and connect your breath to each movement — inhale for Cow Pose and exhale on Cat Pose.
Back Extension
- Position yourself on the back extension machine with your hips on top of the cushioned pads and your feet secured under the leg anchor.
- Place your arms behind your head, or hold onto a kettlebell (10 pounds is a good starting point) with your arms fully extended.
- Lift your torso up a few inches and squeeze your gluteal muscles for two seconds. Then, lower your torso back down to the starting position. Be sure not to overextend your back.
- This counts as one rep.
- If you're a beginner, perform this exercise without weight or start with a light weight. As you feel comfortable, begin to add or increase the weight.
Single-Leg Bridge
- Lie on your back and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
- Pressing your planted heel into the floor and lift your pelvis up, keeping your body in a stiff bridge position.
- Slowly lower your body to the floor. This completes one rep.
Bird Dog
- Get on all fours, with your knees under your hips and your hands under your shoulders. Remember to keep your abs engaged and your back flat.
- Reach out with your right hand and extend your left leg out behind you.
- Round your back and head to connect your right elbow with your left leg under your body. This completes one rep.
Hex Bar Deadlift
- Load the hex bar with the weight of your choice. If you're new to the move, start by just using the bar without any additional weight.
- Stand in the centre of the hex bar with your feet hip-width apart.
- Bend at your hips and knees as you grab the handles of the hex bar. Raise your hips up slightly, keeping your back flat, to create tension in the back of your legs (your hamstrings will feel tight).
- Keeping your back flat and shoulders relaxed, drive your heels through the ground as you stand straight up.
- Squeeze your glutes at the top of the lift to ensure you get full hip extension.
- Continue to grasp the handles as you lower the weight to the ground with control. Be sure to keep your chest open and your back flat. This counts as one repetition.
Elbow Plank
- Start face down on the floor resting on your forearms and knees.
- Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
- Contract your abdominals to keep yourself up and prevent your booty from sticking up.
- Keep your back flat — don't let it droop or you'll be defeating the purpose. Picture your body as a long straight board, or plank.