10 Exercises to Shape and Tone Your Booty


Make your booty one of your best assets. Your backside can be one of the most challenging areas to tone and sculpt, but never fear! We’ve got a booty-firming workout you can implement at home, the gym, a park or just about anywhere. If you do all of the exercises listed, you’ll want to start with the lower number of suggested reps. But watch and learn, and then try these — you’re sure to feel your booty burn (and take on a great shape).

1 BARBELL HIP RAISES

3. Barbell Hip Raises

Take the first exercise in this workout and really amp it up with this variation. You’ll need a workout bench and a barbell with weight plates ranging from 15 to 25 pounds each. Barbell hip raises isolate the glutes and engage your abdominals, too. HOW TO DO THEM: With your shoulder blades propped up on a bench, hold the barbell across the top of your hips (feel free to use a towel to pad the hip bones). With an overhand grip on the barbell, start with your tush hovering an inch off the floor. Engage your core and drive through the heels to lift your hips to just above knee height (if possible). Then slowly lower your glutes back to their hovering position and repeat. Do 10 to 30 reps.





2 SQUAT THRUSTS

4. Squat Thrusts

Squats are the single best exercise for you booty. But this variation also get your heart pumping (in a good way). HOW TO DO THEM: Start in a plank position — abs engaged, inner thighs and glutes engaged and heels pressed back. Then jump the feet to the hands and launch yourself straight up. As you’re in the air, separate your feet so you land with them just wider than mat width. Land in a squat, then place both hands back on the floor as you jump back into a plank. Repeat for 10 to 20 reps.


3 STANCE JACKS

5. Stance Jacks

Keep your heart rate up with this next exercise. Moving from standing to a twisted crouched position not only works your glutes, it engages your oblique muscles. HOW TO DO THEM: Start standing with your legs together and hands at your sides. Engage your core and jump your feet out to the sides. At the same time, crouch down into a twisted squat and touch the right hand down to the floor near your left foot. Jump back up to an upright stance and repeat, switching hands and sides. Do 10 to 20 reps.






4 FROG JUMPS

7. Frog Jumps

Take a note from the animal kingdom on this move. Similar to simple, traditional jump squats, frog jumps engage your glutes, quads and calves, as well as challenge your core stability. HOW TO DO THEM: Start in a low squat with your feet turned out to 10 and 2 o’clock. Take your hands to the floor between the feet (in a frog stance). As you jump up, let the arms and feet relax. When you land, take it back down to a low frog squat with the hands on the floor. Repeat for 10 to 20 reps.

5 PLIé SQUATS

10. Plié Squats

Sculpt the backside of a ballerina with the plié squat. It’s excellent for activating the lower glute and inner-thigh muscles. HOW TO DO THEM: Stand with your feet wide apart (about three feet, depending on your height) and turned out. Tuck your tailbone under and engage your lower-abdominal muscles. As you begin to squat, imagine that your spine is sliding down a wall behind you. Make sure your feet are wide enough so that when you come all the way down your knees end up just over the ankles. As you lower, bring your arms in front of you for balance. Make sure that you don’t arch your lower back and keep your torso straight throughout the squat. Repeat the squat 10 to 30 times.

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