Here’s the article that you’ve been waiting for – everything you need to know to shape up your booty for swimsuit season. Included here are 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 glute 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, use the back of your legs and glutes to lift your butt and lower back off of the floor, so your shoulders, hips and knees are in a straight line. Hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift one leg in the air when you raise your butt off the ground. do 15-20 on the first leg and then repeat with the other leg.
Better Booty Exercise #2: Leg Lift
To do a leg lift, lie on your side and prop yourself up on your elbow. Raise your top leg slowly into the air, as high as you can, so your legs make a “V” shape. Hold for 2 seconds, and then slowly lower your leg. Repeat 10 times, turn onto the other side, and lift the other leg.
Better Booty Exercise #3: Banded Shuffle
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 legs, just above the knee. Squat down until your thighs are parallel to the floor, your back is straight, and your abdominals are tight. While in this squatting position, take several steps to the left, then several to the right. You may need to use your arms for balance, but your butt muscles should feel it the most.
Better Booty Exercise #4: Plié Squat
Another form of squat is the plié 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 out about 45 degrees to the sides. Apparently this is what ballerinas call the plié position. For balance, hold your arms in front of you. While keeping your back straight, slowly squat down 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 lunge is the next exercise that targets the muscles of your butt, thighs, and hips. Putting one foot out in front of the other, lower your body toward the ground until your back knee is almost touching the ground, but not all the way. 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 6 exercises are excellent ways to burn off extra while shaping your butt and 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!
Don't forget to stay on top of your healthy eating as well. While these exercises are great for shaping and toning your booty, if your diet isn't on point, you will have extra fat covering the definition you are creating! Both are necessary if you want to succeed.
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