BEST Booty Exercise #1: LUNGE
The lunge is an awesome exercise that targets the muscles of your butt, legs, and hips. Place one foot far out in front of the other foot, maintain balance and lower yourself down, keeping your core tight and your upper body upright and straight.
Lower yourself all the way down until your back knee softly touches the floor and your front knee is bent at 90 degrees. Stand back up and repeat for 10-15. Perform 6 total sets of 10-15 repetitions on each leg. For a more advanced version of this workout, hold a dumbbell in each hand.
BEST Booty Exercise #2: HIP LIFT
This exercise works the heck out of your glute muscles. To perform this exercise, lie on the end of a bench with your upper back on the edge of the bench, knees bent and feet on the floor.
While keeping your hands on your hips, lift your hips and butt directly upward and then lower them back down toward the floor. Hold at the top for a second, squeeze your booty muscles and lower your hips back down. Repeat. Perform 6 sets of 15-20 repetitions.
BEST Booty Exercise #3: BANDED SHUFFLE
Such an awesome exercise that gets the heart pumping and buns burning. To perform this exercise, you’re going to need a sports resistance band. Start in a standing position with both of your feet about hip-width apart and then wrap the resistance band around your lower legs.
Then lower yourself into a squat position until your thighs are parallel to the floor, maintaining a straight back and keeping your core abdominal muscles tight and activated. While in this squatted position, take 10 steps toward the right, then go back another 10 steps to the left.
Feel free to hold your arms out in front of your body for added balance. Perform 6 sets of 10 steps in each direction.
BEST Booty Exercise #4: LEG LIFT
To perform a leg lift, lie down on your side while holding yourself up on your elbow with your other hand on your hip. Lift the top leg as high as you can so that both of your legs form a “V” shape.
Once your top leg reaches its highest point, slowly lower your leg and repeat 15-20 times, turn onto the other side, and lift the other leg. Perform 6 sets of 15-20 repetitions on each leg.
BEST Booty Exercise #5: PLIE SQUAT
A booty-building variation of the traditional squat is the plie squat. This exercise will increase definition and enhance the shape of your butt. Start in a standing position with both of your legs slightly wider than shoulder-width apart and keep your toes pointed outward. This is known as the “plie” position in ballet.
For added balance, keep your arms out in front of you. While maintaining a straight back and not hunching, slowly squat down until your thighs are parallel to the floor. Hold at the bottom for a split second and then when you get back up to the top, take another second to squeeze the booty muscles. Repeat 15-20 times for 6 total sets of 15-20 repetitions.
BEST Booty Exercise #6: BOOTY BLASTER G.S.D. 9,000!
This is THEE best exercise to put all of the focus and concentration on the booty. To do this exercise, place both hands and one knee on a bench, keeping one leg off of the bench and completely straight.
From there, lower your straight leg down until your toes touch the floor, and then bring your straight leg back up just above completely horizontal. Focus on squeezing the booty muscles at the top of every repetition. Repeat 15-20 times and then switch legs. perform 6 sets of 15-20 repetitions.
Burn, Baby, Burn!
These 6 exercises are awesome exercises to zap unwanted fat off your booty while enhancing the shape & definition. If you are not used to working your booty muscles like this, you will most certainly feel the burn and a bit of muscle soreness the first couple of days, but your results will be so worth your hard work!
And when starting these exercises up, don’t let failures from the past knock you down. It doesn’t matter to me how many times you’ve tried to transform your body and things didn’t work out – What matters the most is that you are motivated right here and NOW, so use that as fuel to fire things up and get moving!
The one and only way to transform your body (and your booty) are by utilizing the combination of dynamic exercises, a nutrition plan designed for your goals, and the correct resistance exercises focused on the thighs and butt. This is the championship combination that will power you through ’til you crush your goal.
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