If you are reading this article then you are ready for booty bootcamp. A fair warning at the start, you glutes will be pretty sore the next day. But if you want results keep reading.
20 Full Squats:
They egage your glutes and quads, the two main muscles for an hourglass figure. They also are good for circulation, which helps the fight against cellulite.
1: Stand with your feet apart in your shoulder-width, keep the back straight and put the shoulders back.
2: Do the squat by bending the knees at a 90-degree angle, holding the back straight and chest up. Hold for a second and start going to the starting position. If you want to make this more challenging take some small free weights.
10 Walking Lunges:
You can do this anywhere, in your yard, or around your house, in the driveway etc.Get some small free weights for a bigger challenge. It will give you a total body workout, but it will target your butt the most.
1: Stand with your feet apart in your shoulder-widthand keep the arms at your sides holding dumbbells, with your palms turned in.
2: Lunge in front of you with your left foot, and bend the knee at a 90-degree angle, and go down until your right knee nearly touches the floor. Make sure to step the left foot out enough to prevent your knee from going further fromyour toe.
3: While you push the left heel, lift up to standing position and get your right foot out to a lunge. Changethe legs fast and repeat the walking forward lunging motion for a duration of 60 seconds.
20 Donkey Kicks:
This one will rock your booty. Donkey kicks engage your hamstrings and glutes, making it an excellent booty exercise.
1: To begging get on all fours, keep your hands directly beneath your shoulders and your knees directly beneathyour hips.
2: Hold your right knee at a 90-degree angle as you lift your leg behind you with a slow motion until your thigh is almost even to the ground. Pulse your flexed foot upward by squeezing your glutes. Make a small and controlled motion with the muscle doing allwithout momentum help. Go back to the starting position. Do this 20 times for both legs.
20 Side Lunges:
If you want to know if you this exercise good, you are when your legs are shaking! This exercise will target your glutes and hip muslces.
1: Start in your neutral stand up position and hold the dumbbells tothe sides. Kepp feet apartas your shoulders width. Roll the shoulders backward and a little down and rasie your chest.
2: Step one of the feeton the side and bend the leg into a lunge. Keepyour knee behind the toes. Hold the other leg is straight andyour chest raised. You might want to drop your chest, but don’t, if it helps look straight ahead and keep your shoulders back.
3: Bring the lunge to the other side first by pressing through your heel to your standing position. Send the other leg out to the side. The farther you step out, the deeper you will need to lunge. The dumbbells stay in front of you, on either side of the lunging leg.
30 Butt Bridges:
If got this far with the exercises, you should be proud!But you got more to go through because these butt bridges are going to hit hard.
1: Lie down with bent knees and keep your feet on the ground. Put a dumbbell between your hip bones and hold it there with your hands during the whole movement. Be sure your shoulder blades are tucked underneath and your neck feels comfortable.
2: While exhaling drive through your heels and squeeze the glutes to in order to raise. Don’t use your back to help yourself to go up. You are supposed to feel tension in the quads, glutes, and hamstrings. Stop raising when your hips get in line with your thighs and torso. Inhale and thenslowly start releasing the move, rolling the vertebrae low until the pelvis hits the ground, then do the next rep.
10 Fire Hydrants:
You might look like a dog that tries to pee on a fire hydrant, butthis exercise really targets your legs and butt.
1: begin on all fours, putting your hands directly under the shoulders and your knees directly under the hips. Make sure your shoulders and neck are relaxed, and your core tight.
2: While you keep your knee bent, lift the right leg out to the side, until your thigh get parallel to the ground, holding your hips square. Put your leg down back to the starting position. That is one rep. Make all your reps, then, swap sides and do them again.
20-Second Squat Hold:
This exercise is going to burn your rear end and quads until you start shaking, but don’t’ quit, go with it!
1: Start into a squat position, while holding your weight in your heels and your chest up, butt back and abs working. Hold this for 20 seconds.
If you’re a squat goddess and need an extra challenge, add light dumbbells to the mix.
It’s important to remember that one session of this challenge is not enough to give you a visible results. The only way you will see a change is if you commit to these exercises and do them few times a week.