Booty Building Workout

When most people think of a booty building workout they think of squats. While squats can be a very effective workout for people who are looking to tone and build their booty, there are also many other workouts that are just as effective. I love this workout for my glutes because you can perform this entire workout on a mat and you don’t need any equipment unless you want to make it more difficult. This workout is perfect for traveling or for anyone who just wants to get a quick booty burn in.

What You’ll Need: A gym mat or towel to lay on the ground. (optional dumbbells, ankle weights, or resistance bands).

What To Do:  3 sets of 20 reps for each move. Rest for 15-20 seconds between each move.

Exercises:

  1. Donkey Kicks
  2. Fire Hydrants
  3. Glute Bridge
  4. Single Leg Bridge
  5. Side Leg Lift

Donkey Kick

Step 1: Start on all fours and place your hands under your shoulders and your knees under your hips.

Step 2: Bend your right knee at 90 degrees and lift knee to hip level. Make sure to keep your right foot flexed and your core engaged.

Step 3: Lower knee back to starting position without touching the ground. Repeat 20 times then switch to the other side.

See demonstration here.

Fire Hydrant 

Step 1: Start on all fours, place hands directly under shoulders and knees under hips.

Step 2: Bend your knee and raise your right leg out to the side until your thigh is parallel to the ground. Keeping core engaged.

Step 3: Return to starting position. Repeat 20 times,  then switch legs.

See demonstration here.

Glute Bridge

Step 1: Lay flat on your back. Bend your knees and make sure your feet are flat on the floor.

Step 2: Make sure your arms are along your side with your palms flat on the floor. Push your hips off the floor and squeeze your glutes. Make sure your body is in a straight line from your knees to your shoulders.

Step 3: Hold for a few seconds then slowly return to starting position. Repeat for 20 reps.

See demonstration here.

Single Leg Bridge

Step 1: Lay flat on your back and place your hands on your side. Bend knees and make sure feet are flat on the floor. Take one leg and lift it towards the ceiling.

Step 2: Press your heel to the floor as you lift your hips up into a stiff bridge position.

Step 3: Hold for a few seconds and then slowly lower back down to starting position. Repeat 20 times then switch sides.

See demonstration here.

Side Leg Lift

Step 1: Lay flat on your side with your with your legs extended out straight. Rest your lower arm under your head and place your top arm on your hip.

Step 2: Raise the top leg up while keeping your hips steady and everything else still.

Step 3: Lower leg back down to starting position. Repeat 20 times then switch sides.

See demonstration here.

That completes this booty building workout. Hope you found it challenging and let me know in the comments below if your booty is burning!

 

 

 

 

 

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