Top 5 Moves for a Bootylicious Booty
1. Traditional Squats
Stand with your feet shoulder-width apart and bend at the knee. As you bend into a squat, make sure your knees stay above your feet and your torso remains straight upright. For added intensity, hold weights atop shoulders and always keep your core tight.
Repeat 10-15 reps, 5 sets
2. Pelvic Lift
Lay on the floor with your knees bent and feet flat on the floor. Squeeze your core and glutes to lift your pelvic bone and lower vertebrae closer to the ceiling. Hold for a count of 10, keeping your glutes and core tight, then slowly lower down to the floor. For added intensity, extend one leg straight towards the ceiling while in the lift position and hold for ten.
Repeat 10-15 reps.
3. Leg Kicks
Start on all fours [hands and knees on the matt], keeping your hips parallel to the floor and your hands directly below your shoulders. Draw your stomach in toward your spine as you bring your right knee up to your chest. Kick out! Keep your leg straight, foot flexed and your butt tight!
Repeat 10 times, switching legs, 5 sets
4. Step Up
Start with your feet flat on the floor, slightly apart, and your hands reaching straight down towards the floor. Breathe in, and raise your weight onto the balls of your feet. Hold…..and slowly lower. If you need help balancing, slowly raise your hands towards the sky as you rise up onto the balls of your feet. To add intensity to this exercise, when balancing on the balls of your feet lift one foot off the ground and do the exercise using one foot at a time. Your glutes and core will contract to help your body balance through the exercise.
Repeat 10 times, switch legs, 5 sets
5. Sweeping Lunges
Stand legs shoulder width apart, hands reaching down to the side. Raise the right leg off the ground and sweep it in front of your left leg as far over as possible. Hold. Sweep back to your starting position.
Repeat 10 times, switching legs, 5 sets.