All About the Booty: 5 Exercises to Get Your Butt in Shape
Whether you’re looking for a higher, rounder, tighter, larger or smaller booty- our Fitness Trainer, Vanessa Riccio has an easy to follow butt workout.
This combination is great because it keeps the glute muscles working from a few different angles. Remember to focus on your butt! If performed slowly and under control, you will see greater results. Repeat the workout 3 times a week on its own or add this routine to your regular workouts. Also feel free to add weights when it becomes too easy.
1. Lunge with knee hop: Increase energy and blast fat.
Lunge back with 1 leg, then bring your knee up as you spring back up. Do a little hop on your standing leg each time. Do 15-20 reps, then switch sides.
Start with feet hip width apart and squat down. Stand back up and lift your right leg behind you while squeezing your right butt cheek and reaching arms forward. Lower your leg and arms. Alternate sides and repeat. Do 20 reps on each side.
Stand with feet a little wider than shoulder width apart, toes pointed outward. Keep your body weight into your heels. Squat down, starting with your right foot, walk forward, landing on your heel as you maintain the squatting position. Then step forward with your left leg, pushing off through your heel. Keep your core tight and shoulders back. Walk across the room in a forward direction, then reverse and walk backward. Do this 3-4 times in each direction or about 30 reps total.
Lie on your side with your hips and knees bent 45 degrees, legs stacked. Keeping your feet in contact with each other, raise your feet as high as you can without moving your pelvis. Lift your top leg and really try to isolate your glutes, you should only rotate from your hips and not your lower back. Pause, then return to the starting position. Do 20 reps on each side.
Get on your hands and knees, with wrists aligned under shoulders and knees under hips. Bring your knee into your chest, then extend your leg out pointing the foot and contracting your butt. Return to starting position and repeat 20-30 times. Switch sides.
Add 30 mins of cardio daily, such as walking on your lunch break or after dinner.
Eat 80% fresh fruits, vegetables and herbs in the form of smoothies, salads, freshly pressed juices or on their own.