Summer is here and I’m sure many of us are looking for a good workout to tone and shape our booty for swimsuit season! That’s why I’ve put together this booty workout that you can do anywhere, even if you’re on summer vacation. You will not need any equipment, just yourself and a mat (or softer surface) to lay on.
Try to do this circuit 3-4 times through and you will definitely feel the burn! An important thing to remember throughout this booty workout is to keep your core engaged so you’re body will benefit as much as it can from this workout.
Remember to keep breathing throughout all of these exercises, keeping your mind to muscle connection. Now grab a mat and some water, and let’s get to this booty work!
The first exercise of this booty workout is the classic glute bridge hip raises. This exercise is great for toning your glutes and hamstrings, as well as your core!
First you will want to lie on your back and bend your knees, placing your feet about shoulder width apart. Lie your arms flat down beside you with palms facing down. Then you will squeeze your glutes to lift your hips off the floor.
Hold it for a couple seconds at the top, and then slowly lower back down (15-20x). Remember to stay in control of all of these exercises with a mind to muscle connection. Don’t focus on moving quickly, focus on moving with control keeping your muscles engaged.
It’s important to keep your core engaged, and you can do this by imagining sucking your navel down towards your spine. This will make sure that your back stays flat at all times and that you’re body is in a solid position to get the most benefits.
You will want do 15-20 reps of these hip raises, depending on how you’re feeling. Remember to listen to your body so you will get the most out of these exercises. You can do it!
For the second exercise in this booty workout you will want to repeat everything you did in the exercise above, but with your knees together (feet still shoulder width apart). Remember to keep squeezing your glutes, especially at the top so you will get maximum results! You will do 15-20 reps of these.
Next you will stay in the same position as the classic glute bridge, with your knees separated and feet shoulder width distance apart. Then you will raise your hips, squeezing your glutes at the top and keeping your core engaged.
Hold this position for about 3o seconds and then slowly lower your hips back down to the mat. Great job!
For the next section of this booty circuit you will want to roll over and get in a tabletop position on your hands and knees. Make sure your hands are shoulder width apart with fingers spread out, knees beneath your hips, and that your core is engaged.
To engage your core try to think about keeping your hips tucked, or again, pulling your bellybutton (naval) to your spine. This will help to keep your back flat for this and the next 2 exercises.
For the hydrant lifts, you will start at tabletop position. Then keep your right leg (or whichever leg you choose to start with) bent at a 90° angle as you lift it out to the side to about hip height. Then slowly lower it back down. You will continue to lift and lower your leg 15-20x depending on how you feel!
Remember to listen to your body for the best results. You will really feel the burn on these, but that’s how you know your body is changing!
Stay in the same position as above for the next exercise in this booty workout. You will do the hydrant lifts with the same leg you started with. When you lift your leg to hip height, stop and extend it out as straight as you can, keeping your knee in the same position.
If there is a wall in front of you, you will want to try and keep your leg parallel to that wall when it is extended. Then bend it back to a 90° degree angle and lower your leg back down. Continue to lift, extend, bend, and lower for 15-20x! (each extension would could as 1 rep)
When you do these hydrant lifts with leg extensions, remember to stay in control. Move with your muscles, rather then from momentum. You’re doing great!
For the last of the booty workout exercises, you will keep your leg extended out laterally from the hydrant lift leg extensions. Make sure your leg is as straight as it can be and then pulse it up 15-20x.
Now repeat these three hydrant exercises with the left leg, or leg that you did not start with when you began the hydrant exercises. Do this before starting the circuit over from the beginning with the glute bridges.
You will repeat this circuit 3-4 times depending on how you feel. You’re doing great!
Congratulations! You’ve just done something great for yourself, mentally and physically. You’ve accomplished something hard! Now it’s time to thank your body with some cool down stretches.
Remember to breath as you slide into a pigeon stretch, stretching both legs to even it out. Then bring the soles of your feet together with your hands and bend forward for a good butterfly stretch.
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