SHOP THE LOOK
Alrighty…today we talk about the booty!
I think everyone could always use a little tightening or toning to their lovely derrière. I have always had my strength in my lower body versus my arms, I assume because of the types of sports I played all my life. So whenever I went to the gym, I naturally always preferred to workout my lower body. I recently joined the new Fit Body Boot Camp that’s not far from my house because I knew after I had Harlie that I would only do a 20-minute workout 2-3x a week and call it good. I needed someone to yell at me and get my body back in shape after gaining a cool 39lbs during pregnancy! (My goal was to gain 25ish..but I retained so much water the last 6 weeks). With all the experience I have of sports training, attending many different types of workout classes, and personal finds- I thought I would share my favorite booty exercises with you guys!
1. SQUATS: These are the #1 (duh) butt exercises.
There are so many variations of these, you can never get bored. This exercise move works the Gluteus Maximus, Hamstrings, Quads, and Erector Spinae. So not only are you lifting the booty, you’re also hitting the upper legs and lower back! A few different variations of squats are: Jump Squat, Pistol Squat, Wide Stance Squat , Sumo Squat, and Dumbbell Squat. You don’t need weights or machines to get a good butt workout in. Sometimes, if I go run at the high school, I’ll squat up the stadium stairs to make it harder.
2. GLUTE BRIDGE: Great for those with bad knees that can’t do squats!
I remember first doing these when I was a member at the YMCA in Gainesville a couple years ago and thinking how sore I was the day after, so I knew they worked. What is a “Glute Bridge”exactly? Lie face up on the floor with your knees bent and feet flat on the floor. Keep your arms flat beside you. Lift you hips off the ground until your knees, hips, and shoulders are in a straight line. Hold this position for 3-10 seconds, and then go back down. Repeat this movement 3 sets of 10. You can also ramp it up and do a one-leg glute bridge. Using the same movements, hold one leg up as you lift your hips off the ground.
3. DONKEY KICKS: Lots of variations with these.
So this exercise is a leg/booty combo. I like these because you can easily do these at home, and quickly. A “Donkey Kick” is simply on all fours, and you take one leg at a time and raise it up to make your leg and foot even with your back and then back down. Another alternative, is to keep your leg in the up position and pulse up and down about 1 foot. Lastly, you can also do small circles with each foot when its in the up position. I usually will do 3 sets of 10-15 on each leg.
Here are some simple items you can use to have a good workout at home instead of having to go to the gym or a class. All can be used to make any of these booty exercises more intense. Click on any picture to shop!
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Any certain types of workouts or areas you’d like to see me talk about?