All girls want a toned, lifted and shapely booty and I am here to help! I have created a workout that will work all parts of your backside! Try to do this three times a week in conjunction with your other workouts and a healthy diet and you’ll be getting a lot of looks when you walk away. Please see the descriptions below for ways to make the moves even harder!
15 reverse lunge with a front Kick (each leg)
20 plie squat jumps
50 squats (optional to use weights)
30 walking lunges
20 Donkey Kicks (each leg)
20 Fire Hydrants (each leg)
15 Frog Leaps
25 Dumbbells Straight-Leg Deadlift
10 Squat with Arabesque Kickback (each leg)
Reverse Lunge with a Front Kick: Step back with your right foot and lower into a reverse lunge. Squeeze your glutes and keep your core tight as you push down through your left heel for stability and kick your right leg in front of you as you straighten your left leg, this should be a fluid motion. Return your right leg to the reverse lunge position and that is one rep. Do 15 continuous reps, and then repeat on the other side, kicking your left leg.
Plie Squat Jumps: Stand with your feet wider than shoulder width and your toes pointed outward. Place your hands on your hips and squat down until your thighs are parallel to the floor making sure your knees do not go past your toes. Next, jump up. It will be a slight hop your goal is just to get some air under your feet. Land down in your starting position, land first with your toes, then arch then heels keeping your knees soft. This is one rep. Repeat 20 times and try not to rest in between each but keep it fluid.
Squats: Stand with feet shoulder distance apart keeping your toes, knees and hips in line. Keeping your core engaged sit back as if you were sitting into a chair. Keep your knees behind your toes and your chest lifted. Aim to go down until your butt is in line with your knees (knees at a 90 degree angle). Then rise back up and this is one rep.
Walking Lunges: Standing with feet together, hands on hips with core engaged, step your right foot forward and bend both knees keeping your front knee aligned with your ankle (don’t let it go past your toes) and your back knee close to the ground (don’t touch the ground but aim to be about one inch from it). In one fluid motion push your back left leg up and bring it to meet your right foot. This is one rep. Then you will repeat by stepping forward with your left leg. This exercise should be fluid.
Bridge: Lay on your back with your knees bent, feet flat on the floor and hands at your sides. Be sure your feet are under your knees (so that your knees are not extending past your toes when you lift up. Next lift your hips into the air while tightening your core and glutes, aim to have a straight diagonal line from your knees to your shoulders. Hold for a count and then lower just kissing the ground with your glutes not resting on the mat as you lift back up. This is again a fluid movement where you should really focus on squeezing your glutes together and keeping your core tight.
Donkey Kicks: Start on your forearms and knees, back flat and core tight. Bend your right knee and slowly lift your leg behind you so that your foot raises towards the ceiling,(pretend you are kicking the ceiling and squeeze your glutes). Slowly bring your leg back down but do not let your knee rest on the floor. If you really want a challenge after completing 20 on the right leg add 20 quick pulses where you quickly lift your leg up and down only three inches. Then repeat on the other leg.
Frog Leaps: Start with feet a little wider then shoulder width, squat down, knees behind toes, chest up, core tight. Lower down into a squat and using your arms to help propel you forward jump up and forward. Land softly with knees slightly bent. The more advanced you are the lower you can lower into your squat and the father you will jump.
Dumbell Straight-Legged Deadlift: Stand with feet shoulder width apart or even a little closer. Grab dumbbells and hold them in front of your body. With legs straight but knees soft, lower down keeping dumbbells close to the front of your legs hinging at your hips. If you are flexible aim to get the weights to the top of your toes. Slowly raise up and then when you get to the top squeeze your glutes and roll your shoulders back then repeat.