5 WAYS TO WORKOUT YOUR BOOTY ANYWHERE
by Jessi Albin jessifitpilates.com
As a long time female personal trainer - I can tell you the most requested body part to work is the booty! From J.Lo to Kate Hudson to Nicki Minaj - all eyes have been below the belt and on the peach. We know you’re busy and sometimes I good glutei workout is hard to squeeze in- check out these 5 simple moves you can do anywhere.
These exercises will also help to strengthen your core and tone your legs. Each one will work your backside from slightly different angles- which is good, as your gluteals are composed of three muscles groups. They are Gluteus Maximus, Medius and Minimus. And the Maximus really is MAX- it’s actually the largest muscle in your body!
Beginners can try 1-2 sets of 8-12 each move for each leg. More advanced exercisers can complete 2-4 sets of 10-20. Feel free to add dumbbells to further challenge your strength.
These body weight moves can be done anywhere- let us know which is your favorite!
SINGLE LEG BRIDGE
TARGETS: Lower back, hips, glutes inner thighs, abs
Start Lying on your back
Extend one leg to ceiling and tighten your abs as you inhale
Press the bottom foot flat to floor as you lift hips up
Keep hips squared to mat and lower slowly, exhaling
To advance lift the supporting bottom heel
TARGETS: Thighs, hips, glutes, calves, core
With a wide stance and feet slightly externally rotated, Reach arm in front of you
Need knees and send hips back to sink as deep as you can into a squat.
You can hold for 30 to 60 seconds or
Twist from side to side- one hand to floor as the other twists back for 30- 60 seconds.
SINGLE LEG DEADLIFT
TARGETS: Legs, hips, glutes, lower back, balance
Stand on one leg and softly bend standing leg.
Simultaneously, bring chest to thigh but keep spine long and shoulder back.
If do-able, tap hands to floor,
Slowly come back up squeezzing your butt as you reach your head tall to ceiling
You can hold a wall for balance
BALANCE LUNGE WITH KNEE LIFT
TARGETS: Hips, glutes, calves, thighs, balance
Start in a split stance with hands haloing your head- fingers behind neck
2. Lift one knee and step forward 2-3 feet.
3. Plant front heel down and lift back heel as you bend both knees
4. Spine stays tall- head is right over hips and core should be engaged
5. Propel back up and try to lift font knee into chest for an extra balance and stability challenge
ELBOW HIP/BUTT CIRCLE
TARGETS: Glutes, Hips, Core, Low Back
Start on knees and elbow and keep spine long
2. Lift one leg and reach it back, keeping your hips squared and abs tight
3. Draw a circle with your knee,- reach it back up and around
4. Imagine you are tracing your knee around a melon-
5. For booty bonus points circle in each direction!