I am super excited to share with you guys some booty exercises you can do at home or at the gym with added weights or resistance bands. On every exercise I will let you know what purpose it serves and how you can modify it to your liking by either taking it down a notch or by challenging yourself to make it harder.
I know I have been slacking on the blog getting posts up for the ‘Fitness’ section, but I am excited to say ever since I became a certified fitness trainer this past year my passion for fitness and wellness has only grown and so has my knowledge.
Here we go, babes.
1. In and out jumping squats
These are great booty burners that will engage your glutes and quads. The key here is that you want to start with your feet together, jump, as you are jumping separate your feet mid air, and then as you are landing go into a squat and jump back up into starting position with your feet together. Repeat for 3 sets of 10.
You can modify these by taking the jump out of the exercise and walking your feet out shoulder width apart, squat, stand back up and then walk your feet back to starting position.
Challenge yourself by either adding a resistance band around your thighs above your knees or put them around your ankles. You can also grab dumbbells to add weight to this exercise.
NOTE: When squatting or doing lunges make sure your toes do not go over ankle, keep them stacked and align with each other. Also protect your lower back by keep your chest upright and engaging your core.
2. Curtsy lunges
Curtsy lunges are going to further tone your glutes and inner thighs. Start by standing with your feet hip-width apart and hands on your hips. Take a big step back with your right leg and cross it behind your left. Bend your knees and lower your hips like you would do a regular lunge. Make sure your left thigh is parallel to the floor. Keep your chest upright and your hips and shoulders as square as possible. Return to start. Then repeat on the other side.
3 sets of 10 reps. One rep is either doing your right side then left side (this is one rep) or by doing one single side 10 reps then alternating to the other side for 10 reps
Need to modify these? It is simple, you can just do a normal lunge stepping backwards.
You can make this exercise harder by holding dumbbells on each side.
3. Squat Pulses
THESE ARE GOING TO BURN but you will thank me later.
Start with your feet shoulder-width apart and toes pointing straight ahead. You can either raise your arms out in front of you for balance or hands on your hips, squat down and push your weight into your heels. Stay in the seated (squat) position and pulse a few inches up and down for the entire rep.
I usually do these for about a 20-40 second pulse. Repeat for 3-5 sets.
Modify this exercise by talking the pulse out and do normal squats for 3 sets of 10 reps. OR challenge yourself by adding a resistant band or dumbbell(s).
4. Broad Jump + 10 Backwards frog walk
This exercise will engage your quads mainly while simultaneously stimulating your calves and glutes. This is a great high intensity workout to get your heart rate up and burn calories.
Start by standing with your feet shoulder-width apart and then swing your arms back behind your body as you bend your knees and push your hips back. Swing arms forward as you drive your feet into the ground, push hips forward, and explode forward off the ground. As soon as you land on your feet stay in a low seated position and take 10 steps backward, this will burn that booty (this is one rep). Immediately repeat broad jump and backwards frog walk. 3 sets of 5 reps.
Modifications here: If you have bad knees you can either take the jump out of this and then do a static (standing) squat with backwards frog walk. OR. Do a static squat with 10 squat pulses.
Challenge yourself on this exercise by adding a resistant band around your thighs right above the knees.
5. Sumo Squats
This exercise is just a variation of a squat. It works on toning the glutes and those hard to get places like your inner thighs.
Stand with your feet slightly wider than hip-width apart and turn your feet out (toes should be pointed outward). Then push your hips back and squat down, keeping your back straight and your upper body lifted. Engage your inner thighs to get you back to starting position. Repeat for 3 sets of 12 reps.
Add a resistant band to challenge yourself.
6. Donkey Kicks
Donkey kicks not only work on your gluteus maximus but also your gluteus medius. You can either add a resistance band above your knees or do a one legged kick back on the cable machine for added weight.
Start on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral (straight) no hunched back. Lift your right leg, knee staying bent, foot staying flat, and hinging at the hip. Engage your core. Use your glute to press your foot directly toward the ceiling and squeeze your butt at the top. Return to starting position and repeat for 4 sets of 20 reps on each leg.
7. Glute Bridge + Hip Abduction
This super set exercise combo will tone your hip flexors, glutes, and hamstrings. Add a resistant band right above your knees for that extra challenge.
Start the first portion of this exercise by laying face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes at the top and engage your abs to protect your lower back. Hold your bridged position for a couple of seconds then abduct those hips apart by widening your knees before easing back down. Repeat for 3 sets of 10-12 reps.
8. Squat Up Downs
Start in a seated (squatted) position ensuring your chest is upright and your knees are not over extending your toes. Go down to your knees one leg at a time then come back up to your seated position one leg at a time. Repeat up down up down for 3 sets of 20 reps. Down then back up to starting position is counted as one rep.
You can either use a dumbbell, weighted plate, kettle or resistant band to add weight and make it more challenging.
9. Lateral Walks
This is another great exercise that works on your glutes and hip abductors. I like to do these with resistance band and weighted plate for that extra push.
Start with your feet shoulder-width apart and move into a half-squat position. Keep your feet in line with your shoulders ensuring your body weight is evenly distributed over both feet. Maintaining the half-squat position, shift your weight over one leg and take a step sideways with the other leg. Do this for 10 steps leading with your right leg then alternate to leading with your left leg for 10 steps. 3 sets of 10 reps (steps) for each leg.
10. Lunge Kick Back
Last but not least. Reverse lunge to kick back, this ass burner is so good.
Start by lunging back with one leg and drive through your front heel to come back up to standing without putting the other foot down. Then lift the leg you lunged back on up behind you, extending your hip as you squeeze your glute. Try not to lean way forward as you lift. Repeat for 3 sets of 10-12 reps on each leg.
NOTE: Focus on feeling your glute during the kickback not how high you kick your leg up.
You guys add these into your total body workouts, lower body workouts or do these 10 exercises for a booty blasting workout. Enjoy and if you have any questions feel free to ask!