Fitness 3 years ago
5 Booty Workouts to Sculpt Your Butt
Wouldn’t we all love to flaunt it like J-Lo in a two-piece? Well, booties come in all different shapes and sizes and my hope is that you know yours is beautiful today. But beyond being one of our many beautiful, curvaceous lines, the Gluteus Maximus is one of the most important muscles in the body. It controls movements done by our lower body and also contributes to our overall posture. So aside from looking good in our swimsuits, exercising the glutes can also affect our overall health and well-being.
As you guys know I’m not a fitness expert and working out is not my career. I am a woman just like you with a full-time job, hectic schedule and a family. I do the best I can to find the time to work out so that I can feel healthy and confident. But to be completely honest, I was a little insecure about doing this post because as I scroll Instagram and look at all of the fitness mags I see tons of booties that I wish I could call my own, but Chriselle has always been so supportive about my dedications to working out and healthy living (and my booty) that she wanted me to share what exercises I do for my booty.
So that’s what I am going to do.
This handy little guide includes moves that will give you the maximum results in minimum time, and that you can even do in your living room. Ready to burn? Let’s go!
I know. I know. Nothing here you haven’t seen before, but don’t overlook the basic squat for a maximum glute burn. Squats work your butt from all angles and include all the muscle groups, lifting, firming and tightening the tush. The key is to do it right. I recommend starting out against a wall to help you maintain your form until you get used to doing them. Your feet should be about shoulder-width apart. Squat down as though you’re sitting in a chair, making sure your knees don’t hover over your toes. Repeat 8-10 times as a beginner and work your way up to 3-5 sets.
2. Fire Hydrant
The fire hydrant exercises not only trims and lifts the butt, it gives your inner and outer thighs a great workout as well. To do it right, you need to get on all fours and hike your leg to as close to a 90-degree angle as you can. Kind of like your four legged fur baby might do on a fire hydrant, which is where it gets its name from! Next, lower your leg slowly until you are on all fours again. Repeat 15-20 times on each side.
3. Plie Squat
There’s nothing like to plie squat to ensure your booty doesn’t stay flat. It’s also slightly easier on the knees than the regular squat since it puts most of your weight on your thighs. To plie squat correctly, stand with your feet past shoulder width apart. Point your toes slightly outward, and squat to almost a sitting position. To make this exercise even more effective, hold a weight between your legs. Repeat 8 times and work your way up to 3 sets.
4. Glute Bridge
This bridge will take you to the land of tight booties. Lay face up on the ground with arms to the side, knees bent and heels on the ground. Lift your hips up off the ground until hips, knees, and shoulders are in a straight line. Hold for 2 to 3 seconds and then return to the starting position. Make sure not to hyperextend your back.
5. Donkey Kicks
Donkey kicks are the ultimate booty-lifting move. You’ll start to feel the burn almost instantly with these and you’ll know they’re worth the pain. Start on all fours, and instead of kicking your leg out to the side, you will raise it back and up, as if you’re pushing your heel to the ceiling. Then bring it slowly down. For more of a challenge, you can place a weight behind the knee. Repeat 8-10 times in 3 sets.
I’d like to say you will love these workouts, but the truth is, you might hate them in the middle of them. But you will love, the results! If you make these exercise a regular part of your workouts then you’ll have your booty in tip-top bikini shape in no time!
Credits:Photography via Jana Williams
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