These eight booty-firming moves will sculpt, tighten, and tone like nothing else
How it works: “The best way to make that booty pop is to work it from all angles,” Katrina explains. This workout mixes up the usual squat-and-lunge routine to ensure you hit muscles you never knew you had. But you’ll know you have them the next day when the soreness sets in! “You’ll love each of these moves for their unique burn,” she adds. Complete three sets of each move with one minute breaks in between sets. This, Katrina says, ensures you fully fatigue the muscles while keeping your heart rate up.
Total Time: up to 30 minutes
You will need: Free weights, Kettlebell(s), Resistance band, Swiss ball
1. Plyo Squats
A.Assume a squat position with feet hip-width apart (make sure knees are not jutting forward past toes).
B.Push off of the ground and jump into the air, landing softly back on feet in a squat. Continue the squat jumps nonstop for 30 seconds.
Reps: AMRAP for 30 seconds
2. Booty Planks
A.Assume a plank position with shoulders directly over wrists and core tight.
B.Bend one knee to 90 degrees behind you and pulse heel straight up to the sky, squeezing glutes. Complete 15 to 20 pulses, then switch legs.
Reps: 15 per side
3. Booty Band Burners
A.Wrap a resistance band around thighs and stand with feet shoulder-width apart, knees slightly bent, chest forward, head up and shoulders back.
B.Maintaining a strong core, step out to the side and lunge into the leg, squeezing your glutes. Return the leg to shoulder-width. Repeat 15 to 20 side lunges, then switch legs.
Reps: 15-20 per leg
4. Booty Swings
A.Hold a kettlebell in right hand and stand with feet slightly wider than hip width apart, toes pointed out at a 45-degree angle. Maintain a neutral back and spine (don’t arch or round) while swinging the kettle bell through legs, keeping chest up and left arm behind body.
B.Push through feet and use glutes to create momentum to swing the kettle bell back up, switching hands to repeat the swing with the left arm. Repeat these alternating arm swings for one minute.
Reps: AMRAP for one minute
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