The past couple of years have been all about the booty, which is great for those of us who don’t have much action on top (itty bitty titty committee representative right here!), but where do we start? How do we get that rounded, full, tight tush that would make JLo proud? It’s actually not all that hard. If I can do it, so can you! Here are some of my go-to moves. The best part? You don’t need a fancy gym membership to do it!
This move looks easy, but believe me, you can really feel it after a few reps! Add in a resistance band for more difficulty or do these one-legged!
Lay on your back, heels on the ground, drive knees outward and push through those heels! Pause and squeeze at the top for a 3-5 second hold. Three sets.
This one is easy. Using ankle weights or resistance bands, get on all fours and with one leg bent, drive your heel upwards. I like to do this for 15 reps and 3 sets.
These ones are a bit tougher but ohhhhhh so worth it. You can do this on a smith machine at the gym (I prefer that option) or use a bench/chair and hold a dumbbell in each hand. Or do them on the couch!
Prop one leg behind you on a bench or sturdy surface and simply lower yourself down. Again, drive the weight through your heels! And come back up. 3 sets of 8-10 reps.
SINGLE LEG DEADLIFT
This is one of my favorites because it not only hits your glutes, but also targets your core, hamstrings and general balance!
On one leg, lean forward until your torso is as close to parallel to the floor is possible. Don’t round the back. This is a slow move, once you lean forward (you’ll feel it in the hamstring that is stationary!) come back to starting position. 3 sets of 10
Similar to the single leg, but with both legs! You want to have your legs straight (ish) while you lower your chest towards the floor. Keep your head up and spine neutral (not rounded!) Again, you’ll feel this in your hamstrings the most, but you can feel it in your booty too! Add a resistance band for some extra oomph.
Then, drive your hips forward and come back to starting position. Squeeze your glutes!! 3 sets of 12.
These are my go-to booty moves and I’ve seen lots of results with them; you can too! Don’t forget to eat enough protein! A happy booty is a fed booty.
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