Get a Better Booty
Here’s the email that you’ve been waiting for – everything you need to know to shape up your booty for swimsuit season. Keep reading for the essential exercises that target your glutes to give it the shape and tone you’ve been wanting.
Better Booty Exercise #1:Glute Bridges
A great exercise to work your glutes is the bridge. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg.
Better Booty Exercise #2: Romanian Dead Lift
Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.
Better Booty Exercise #3: Monster Walks
This is a great exercise to get your heart pumping and to work your butt. To do this exercise you’ll need an elastic sports band. Stand up straight with your legs hip-width apart and tie the band around your ankles. Keeping your legs straight and your abdominals tight, walk side to side for several steps (at least 15). You can also walk forward and back for the same number of steps..
Better Booty Exercise #4: Squat
Another form of glute exericse is the squat. If you don’t have an elastic band, this is the exercise to add definition and shape to your butt. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed just slightly out. While keeping your back straight, slowly squat to the ground until your thighs are parallel to the floor. Hold this for five seconds and stand back up. Repeat 10 times.
Better Booty Exercise #5: Lunge
The fifth exercise that targets the muscles of your butt, thighs, and hips is the lunge. Putting one foot out in front of the other, lower your body toward the ground, keeping your abdominals tight and your torso straight. Lower until the front knee is bent at 90 degrees and not extended past your toes. Stand back up and then extend the opposite leg and bend. Perform 10 repetitions. For an increased workout, hold dumbbells in each hand.
Better Booty Exercise #6: Run or Walk
Running or walking outside or on the treadmill are other great exercises that work your butt while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 30 to 45 minutes at least three times a week, including walking or running each time.
Burn, Baby, Burn! These exercises are excellent ways to burn extra fat off your butt while adding the definition you desire. Not used to working your gluteal muscles? You’ll definitely feel the burn the first few days, but the end result will be worth the effort!
If you’re serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve.
Don’t wait – call or email today to get started.