I don’t want none…
Unless you got buns HON!
This week’s Work It Out is selfish. My goal this year is to grow a booty. When I first started with my trainer, he told me I literally ran my ass off. Nice, right? But he was correct. I had NO arse.
My friend Jessica and I decided that it is time to become more well-rounded, and take our glutes to the maximus.
We are off to a great start. Walking/sprinting inclines is great for the booty, and last weekend Jessica, our friend Kathleen, and I all hiked up Stone Mountain.
Beyond hiking, there are a ton of exercises you can do in the gym that will help to round out your rump (yes, I’m having way too much fun with this theme).
Today’s Work It Out is composed of my favorite booty-building moves. I do 4 sets of these, 15 reps each. You may want to start out with 3 sets of 10-12 reps and work your way up.
Two-Leg Glute Lifts
Lie face down on a stability ball, making sure your hips are on the ball and your hands are shoulder-width apart on the floor in front of you. Engage your abs, squeeze your glutes, and draw your heels together and your toes apart. The knee should make a right angle. Press your heels up towards the ceiling 15 times.
Need a challenge? Wear ankle weights!
Banded Side Walk
This is awesome for hitting the area where your glutes meet your hamstrings – an area where many women carry body fat.
Tie a resistance band just below your knees. Lower your booty about half way to a squat position, with your feet slightly more than shoulder-width apart (as pictured above on the left). This should be just enough to put tension on the band. Remain in your half-squat, keep your core tight, and step to the right with your right leg first, then your left. Be sure to keep tension on the band through the entire exercise. Repeat for reps, then switch sides to lead with your left leg.
Barbell Hip Lifts
This particular move killed my backside last week. You can perform this on a bench with a barbell or plates, or you can use the Smith Machine. Start light and work your way up as you get used to the movement – it can feel awkward at first!
To begin, sit on the ground with your back against a bench and your feet in front of you. Hold a (padded) barbell or plate in your lap. Extend your hips sky-ward to raise the barbell, keeping your core tight. Take care to push the hips upward using the glutes. At the to of the left, your body should form a straight line from your shoulders to your knees (full hip extension). Squeeze at the top, then slowly descend back to the ground.
Want to hit your glutes AND hips at once? One-legged deads are the way to go. This move does require some balance. Take your time, start with a light, and don’t be embarrassed to rest your hand on a bench to steady yourself.
Stand on one leg with the opposite foot slightly back, resting on the toe. Hold a weight in front of your thigh and lean forward from the hips, keeping the back straight and core tight. Slowly bring the weight towards the floor. Lift the back leg up as you lower the weight, reaching hip-level at the top of the move. Squeeze the glutes, returning to the upright position and repeat for reps before switching sides.
Disclaimer: I am not licensed or a professional anything. If you don’t rock a Beyoncé booty after this, it’s not my fault. Don’t sue me. End scene.
Check out my free Macro Calculator, which helps time your meals to get the most out of your workouts!
People talk a lot about losing, but do you have a specific body part you’re looking to GROW?
What is your favorite booty move? Or favorite booty joke? Extra points if your comment makes me laugh out loud in my meetings tomorrow. 😉