Ultimate Booty workout!

The Ultimate Booty Workout!

Its no secret that we are in the era of the Big BOOTY! We all have a different genetic makeup so whether you have a pancake ass or a watermelon booty, this workout will help strengthen and tone your lower body. You’ll not only develop muscles in all the right places, but it will improve your posture and over all health!!

Facts of Life

Before we get into this ladies, lets first acknowledge two very important facts of life...

1. 1.     Kim Kardashian’s ass isn’t real ( if that’s the booty your after, Id re direct you to google where you can find a plastic surgeon)
2. 2.     We all have a different genetic makeup, you’ll never look like that fitness model you see on Instagram, but with time and dedication, you will become the best version of you. And who knows, you may even be surprised to know that in your healthiest strongest state, you look better than that model!

NOW lets get to it. For those of you who don’t go to a gym, this can be easily done at home, just without the weights 

WORKOUT:

1.     WARMUP

      To warm up our leg and booty muscles, we are going to jog on the readmit for 5 minutes only. This is a light jog just to activate these muscles and prevent injury throughout the workout. 

2.     SQUATS

S    Squats are a big movement that require the use of a lot of different muscles in your body.. It’s one of the most effective exercises for your lower body so lets do this first so we can put the most amount of energy into it! Check out the video below to see the proper style of a squat and practice this as much as possible.  Make sure you get the movement down packed before you try to add any weights. Focus on the tension and squeezing your booty on the way up. Oh and ASS TO GRASS is the golden rule! Be sure to push through your heels on the way up and sit back into your heels on the way down. 

WEIGHTS: 5 sets of 10 reps, 60-120 second breaks 

NO WEIGHTS: 5 sets of 15-20 reps, 30-60 second breaks 

https://www.youtube.com/watch?v=aclHkVaku9U

3.     LUNGES

      To really hit the glute muscles ( BOOTY) take wider steps. These can be done as walking lunges or on the spot, either is good :)

WEIGHTS: 4 sets of 12 reps on each leg, 60-120 second breaks 

NO WEIGHTS: 4 sets of 15-20 reps each leg , 30-60 second breaks 

4.     GLUTE BRIDGES AKA HIP THRUSTERS

      These are painful, so don’t say I didn’t warn you. Like Squats, on the way up squeeze that booty and make that mind to muscle connection!

WEIGHTS: 4 sets of 15 reps, 30-60 second breaks

NO WEIGHTS: 4 sets of 20 reps, 30-60 second breaks

5 ·    BOX JUMPS

For this you will need a solid squared platform wide enough for you to be able to jump on without loosing balance. If your at home you can use a chair that isn’t so high or jump up some stairs instead! Youor going to want to jump onto the platform and land in a squat, then step back down. Very similar but the burn is real ladies.

This should be done with no weights and rather increase the height of the platform once you pass your beginner level.

NO WEIGHTS: 4 sets of 10 reps each.

Now..your ready to relax :)

I understand this isn't your typical workout seen on Instagram and probably a lot shorter too! However, these exercises are highly effective and when done with extra weight, will build those booty muscles and leave you exhausted!

Enjoy the workout my loves! Alison xx