Teardrop, peach, heart-shaped – It seems the booty obsession has been on the menu since the inception of the Kardashian clan right? Everyone’s after it, everyone wants it, everyone wants to maintain it. Besides the overall look, good booty exercises also target our core and legs so, at the end of the day, it’s more than just about the booty!
Here is a collection of exercises that specifically target the booty to take your gluteus to the maximus (see what I did there?).
1. Hip-Lift Progression – starting in all-fours position, plant your palms firmly on your mat and gently lift your hips, extending your legs, and reaching your heels to the ground. Slowly make your way back to a plank position. Repeat 10 reps, 3 sets
Tips/Benefits: if you’re a yogi, you’re probably very familiar with this one! In this case, the idea is to move your body back and forth in this to loosen up the hips and glutes
2. Squat with Kick Back – keeping hips and booty low, hands on hips, remain in position while stepping leg backwards, alternating legs 10 reps, 3 sets
Tips/Benefits: You’ll start to feel the burn in this one! To up this exercise even more, try with a band!
3. Single-leg Squat with Towel – standing with feet hip distance apart, gently raise leg straight in front of you and lower your body to a squat position 10 reps, 3 sets
Tips/Benefits: This one will also target your hamstrings and quads, working all those muscle to plump up that booty! If you find it difficult to maintain your balance in this one, try holding on to a bar.
4. Dumbell Squats – standing, feet shoulder distance apart, toes pointed outwards, and dumbbells resting at your sides, gently lower body into a squat position, keeping your chest up and weight on your heels 10 reps, 3 sets
Tips/Benefits: The weights will really help to maintain good posture during this exercise while providing the added strengthening bonus!
5. Plie – standing, feet beyond shoulder distance, toes pointed outwards, holding one dumbbell with both hands, gently lower into a squat position, keeping your chest up and weight on your heels 10 reps, 3 sets
Tips/Benefits: I always feel this one in my gluteus maximus! Be sure to squeeze your glutes when you reach the top to really engage the muscles.
6. Explosive Lunges – standing, one leg in front, bent 90 degrees, other leg behind and bent 90 degrees, hands on hips, quickly jump up, alternating legs 10 reps, 3 sets
Tips/Benefits: The great thing about this exercise is you’re also incorporating a little cardio! Remember to breathe and keep your chest up.
7. Sun Salutations – begin standing, feet slightly apart, take an inhale and reach arms to the sky, then bend forward at the hips with outstretching arms, forward fold, lift up half-way with flat back, forward fold again, jump or step back into plank position, progress to push-up position, transition into a cobra pose with chest and shoulder back, push up into downward facing dog maintaining a flat back, straight arms, and straight legs 10 reps, 3 sets
Tips/Benefits: Another one for the yogis! This is a great overall way to stretch and tone the muscles in and around your booty.
8. Clam Dig with Rotation – lying on one side of your body, rest your head with one hand and use the other hand to maintain your balance. Bend legs and raise top leg as far up as you can. Repeat 10 reps, 3 sets
Tips/Benefits: This just reminds me of old Suzanne Summer promo videos! An oldie but a goodie! Great for working the outer booty muscles.
Adapted from Fitness Magazine
