Table of Contents
Booties are something we can all appreciate. They’re not just a pretty face, they make us feel better about ourselves. And if you’ve got them, you know how important they are.
So, let’s take a moment to celebrate our booties and show off what we’ve got. We’ll start with squats because they’re great for building muscle, toning legs, and getting those bootie muscles ready for action.
Squats also help build strength in the lower back, so you won’t end up hurting yourself. Then we’ll move on to lunges, because they’re another good exercise for strengthening the quads, glutes, hamstrings, and calves.
Lunges are especially helpful for building thigh muscles, and they strengthen the knees, too. Finally, we’ll finish up with crunches, because they’re an awesome workout for the abs.
Crunches target the obliques, and they really tighten up the core. You should do these three moves every day and try to do each one for 30 seconds. That’s right; thirty seconds. No longer. No longer.
Single-leg bridge lift
This workout is easy to perform almost everywhere, so there’s no excuse not to start doing it right now. You’ll be working out your booty, and at the same time training your legs. All you need to do is raise up your hips, hold them there for a second, and then lower them back down.
How to:
1. Lie down on your stomach with your arms straight out from your sides.
2. Stretch out one leg and then raise your hip
Repeat these steps three times, then switch legs and repeat them again.
Leg kickback
It doesn’t get any easier and comfortable than that! I don’t think it does.
1. Lie down on the floor with your upper body. Fold your arms across your chest.
2. Lift one leg at a time slowly.
3. When you lift your knees, tighten your buttocks for three seconds. Lower them again.
If you can repeat this exercise 10 times, then you’re ready for the next step.
Donkey Kicks
It’s one of my favourite butt workouts, mainly because it really does work, and you can tell that it’s working. After just one solid set, you’ll be feeling your butt working hard.
Put your hands flat on the floor and keep them there for support. Your body should be completely straight.
Do two reps for each leg.
Repeat this three times and then change sides.
Single-leg deadlift
You’ve probably seen the traditional deadlift before – it’s one of those exercises where people lift heavy weights above their head.
However, if you take a closer look at the movement, you’ll see that it’s actually quite similar to a squat.
So instead of lifting your weight straight up, you should bend down and pull yourself back up again. And because it’s such an effective move, it’s often used as part of a full body routine.
1. Hold a dumbbell in each hand and stand up straight. Keep your back straight.
2. Now, stand straight again and lift your left arm up above your head.
3. Lift both arms together for 10 seconds.
4. Lower them back down.
5. Repeat steps 2 through 5 five times.
6. Return to your original position and perform the exercise again with the other leg.
Do this again for another ten times.
Side leg lifts
You’re going to be lying down for this one, so prepare yourself for that. But don’t fall asleep because it gets really intense.
1. Lie down flat on your back and place both hands behind your neck. Lift your body off the ground until your arms are straight. Gently press your elbows into the floor to lift yourself up. Your knees should remain bent throughout the exercise.
2. Keeping your torso upright, slowly roll onto your right side. Rest your left arm across
3. Raise one foot off the ground. Hold the position for three seconds and then slowly lower your foot back down.
4. Do this for 15 reps before switching sides.
For each exercise, do five repetitions for three different times. Don’t be afraid to increase the number of repetitions if they’re too easy. Over time, you’ll see results from working out regularly. Enjoy the butt burns!