I want to share with you my top 6 exercises to build a better booty!!
My VIP transformation ladies will tell you that I love working their peaches, with a heavy focus and favouritisation (is that even a word) on glute activation and lower body exercises.
Here's everything you need to know to shape up your booty. Keep reading for the essential exercises that target your glutes to give it the shape and tone you’ve been wanting.
Better Booty Exercise #1: Glute Bridge
A great exercise to work your glutes is the glute bridge. To do this exercise, lie on the floor with your back flat, knees bent, and feet flat on the ground. While keeping your arms at your sides on the floor, lift your bottom and lower back off of the floor. Squeeze at the top, hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift a leg in the air when you raise your butt off the ground. Try 10 reps then repeat, lifting the other leg.
Better Booty Exercise #2: Side Lying Leg Raise
Lie on your side and prop yourself up on your elbow. Raise your top leg slowly into the air, as high as you can, so your legs make a “V” shape. Hold for a few seconds, and then slowly lower your leg. Repeat 10 times, turn onto the other side, and lift the other leg.
Better Booty Exercise #3: Banded Crab Walks
This is a great exercise to get your heart pumping and butt burningt. To do this exercise you'll need a resistance band. Stand up straight with your legs close together and place the band just above your knees. Bend slightly at the knees, tilt chest forwards a little, your back is straight, and your abdominals are tight. While in this position, take 12 steps to the left, then 12 to the right. You may need to use your arms for balance, but your butt muscles should feel it the most.
Better Booty Exercise #4: Plié Squat
Another form of squat is the plié squat. If you don't have an elastic band, this is the exercise to add definition and shape to your butt. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed out to the sides. This is what ballerinas call the plié position. For balance, hold your arms in front of you. While keeping your back straight, slowly squat to the ground until your thighs are parallel to the floor. Hold this for five seconds and stand back up. Repeat 10-15 times.
Better Booty Exercise #5: Reverse Lunge
A fifth exercise that targets the muscles of your butt, thighs, and hips is the lunge. Putting one foot back behind the other but hip width apart, lower your body toward the ground, keeping your abdominals tight and your torso straight. Lower until the front knee is bent at 90 degrees and not extended past your toes. Step the back foot back in, then step back with the other foot. Perform 10-12 repetitions. For increased intensity, hold dumbbells in each hand.
Better Booty Exercise #6: Run or Walk
Running or walking outside or on the treadmill are other great exercises (especially up a hill) that work your butt while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 30 to 45 minutes at least three times a week, including walking or running each time.
Burn, Baby, Burn! These exercises are excellent ways to burn extra fat off your butt while adding the definition you desire. Not used to working your gluteal muscles? You’ll definitely feel the burn the first few days, but the end result will be worth the effort!
If you’re serious about transforming your body then CLICK HERE to apply for a FREE transformation session. Together we will create the perfect programme that will quickly get you into the body that you deserve.
Body Transformation Specialist
P.S. Please share these booty building tips with a booty-ful friend ;-)