Get a stronger, more sculpted bum!
Everyone loves a good booty workout. Not only it shapes us in the right places but can be a lot of fun, easy for a beginner and does not need any equipment other than a mat and a good song on the radio. Join me for the ultimate bodyweight booty workout and let’s get that toned look together. It will not only make us feel amazing, it will also improve out posture and improve our walking, running and weight lifting.
The ultimate booty workout. Breakdown:
WARM-UP (3 min)
Jumping Jacks (30 reps)
Start by standing with your feet shoulder-width apart. Then hop and lift your arms overhead until your hands are shoulder-width apart. Open your legs while keeping your joints flexible throughout the movement. Return to the original position and repeat.
Leg Swings (15 on each leg)
Start by standing upright with your feel hip width apart. Hold on to the wall if needed or keep your hands at your hips. Swing one leg forward and backward in a smooth fashion. Repeat and alternate.
Leg Raises (15 on each leg)
Start by standing tall with your feet hip width apart. Keep your core engaged throughout the exercise. Slowly lift one leg straight laterally as far as you can comfortably reach whilst keeping a good posture. Hold for a moment. Slowly return to the original position. Repeat and alternate.
MAIN WORKOUT
Squats (2 sets of 15 reps)
Start by standing upright with your feet shoulder-width apart. Then hinge at the hips and push your bum back. Keep your knees wide and bend them (don’t move them inward) while keeping your back straight. Don’t be afraid to go low. Return to the original position and repeat.
Lunges (2 sets, 15 reps per leg)
Start by standing upright with your arms alongside your body. Step forward with one leg and lower your body until both knees are at 90-degree angles. Return to original position. Repeat. Alternate.
Curtsy Lunges (2 sets, 15 reps on each leg)
Start by standing upright with your feet shoulder width apart. Step one leg behind and across the other, bending both knees as if doing a curtsy. Return to the original position. Repeat and alternate.
Glute Bridges (2 sets, 15 reps, full and pulse up)
Start by lying on your back with your knees bent. Keep your feet flat on the floor. Lift your hips upwards. Squeeze your glutes. Return to the original position. Repeat.
Donkey Kicks (2 sets, 15 reps per leg)
Start on all fours with your core engaged. Lift one leg, keeping the knee bent, until your thigh is parallel to the floor. Return to the original position. Repeat and alternate.
Fire Hydrants (2 sets, 15 reps per leg)
Start on all fours with your core engaged. Lift one leg to the side, keeping the knee bent, until the thigh is parallel to the floor. Return to the original position. Repeat and alternate.
Lateral lying leg raises (2 sets, 15 reps on each leg, full and pulses)
Start by lying on the mat on your side with legs resting on top of each other. Keep your balance by resting your head by leaning on your bent arm that touches the floor. Keep your core engaged. Lift your top leg towards the ceiling whilst keeping it straight in line with your body. Ensure that your hips stay in the same position throughout the movement. Return the leg in the original position. Repeat and alternate.
COOL DOWN (3 min)
Figure Four Stretch (15 secs on each leg)
Start by lying on the floor with your knees bent. Cross your right foot over your left knee. Reach your left hand through your legs and connect fingers below the right knee. Pull your leg towards your chest. Hold. Repeat and alternate.
Hip Flexor Stretch (15 secs on each leg)
Start by standing upright with arms alongside your body. Place your hands on your hips or forward knee. Take a step forward with your right leg to reach 30 degree angle. Extend your left leg behind you. Hold and return to the original position. Repeat and alternate.
Quad Stretch (15 secs on each leg)
Start by standing upright with tour legs shoulder width apart. Grab your right ankle with your right hand and pull it towards your bum. Keep knees together. Keep core engaged. Hold and return to the original position. Repeat and alternate.
Single Knee to Chest Stretch (15 secs on each leg)
Stand with your feet shoulder width apart and engage your core. Then lift one of your knees up as close as you can towards your chest. Hold for approx. 30 seconds. Return slowly to the original position. Repeat and alternate.
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