Core, can you handle this? Legs, can you handle this? Butt, can you handle this? We think you CAN handle this! These six bootylicious moves are amazing exercises for strengthening and lifting your backside. They’re also good for working your core muscles. Each of the six moves below will challenge your midsection in a slightly different way, whether it’s a rotational twist that engages your obliques or a stability test that requires to you tighten your abs to help you stay balanced.
Add these butt + core moves to your routine and get ready to feel double the burn.
- Stand tall with feet hip-width apart.
- Step left leg diagonally behind right leg and bend knees to lower into a lunge. Keep spine long, shoulders rolled down, and back and abs tight.
- Push through right heel to stand, and sweep left leg out to side.
- Immediately move into the next rep. Don’t forget to do both sides.
Reverse Lunge With Twist
- Start standing with feet hip-width apart. Hold a medium-weight dumbbell at chest height.
- Take a big step back with left foot and bend knees to lower into lunge while twisting torso over right (front) leg.
- Return to standing, then repeat with the opposite leg.
- While this GIF shows the exercise using a dumbbell, you can ditch the weight, too!
- You’ll need a dumbbell or kettlebell for this move—choose a medium to heavy weight.
- Hold the weight at your chest in both hands and stand with feet hip-width to shoulder-width apart. Stand tall and engage core.
- Drop butt back and down and keep chest up. Sit back onto your heels without shifting weight forward onto the balls of feet.
- Driving through heels, come back up to standing. Squeeze glutes at the top.
Single-Leg Glute Bridge
- Lie on back with knees bent and feet flat on the floor.
- Lift left leg straight out and squeeze glutes, driving hips up.
- Keep your leg lifted and lower your hips back down. Don’t forget to do both sides!
- Starting at the left of your mat, squat slightly then jump to the right as far as you can, leading with and landing on the right foot.
- Land on right foot and try not to touch your left foot down as you bend knee (almost into a mini squat).
- Jump back across left to land on the left foot. Try to jump as far and as fast as you can while staying balanced.
- Stand with feet hip-width apart.
- Lunge back with right foot, bending both knees 90 degrees.
- Straighten left leg and jump into the air while driving right knee up in front of body.
- Immediately lower right foot back into a lunge. Don’t forget to do both sides.
- Source : www.self.com