6 Exercises to Shape and Tone Your Booty
Make your booty one of your best assets. Your backside can be one of the most challenging areas to tone and sculpt, but never fear! We’ve got a booty-firming workout you can implement at home, the gym, a park or just about anywhere. If you do all of the exercises listed, you’ll want to start with the lower number of suggested reps. But watch and learn, and then try these — you’re sure to feel your booty burn (and take on a great shape)!
Start with a barbell over your legs. Roll the bar directly over your hips, then bring your shoulders to the edge/top of the bench. Driving through your heels, thrust your butt up in the air as far as you can, then slowly bring it down.
Repeat for 10 to 20 reps.
You stand with your feet should width apart. Keep your toes and knees pointed out and hang your hands towards to floor. Then, squat down as low as possible. Make sure you keep your chest lifted and your knees over your toes. Next, jump and rotate your body a quarter turn to the right. Return to a squatting position and repeat until you’ve turned in a full circle.
Repeat for 10 to 20 reps.
Stand with your legs two to three feet apart, toes turned out; place your hands on your hips. Push your hips back and lower your body until your thighs are parallel to the floor. Pause, then slowly push yourself back to the starting position. That’s one rep
Repeat the squat 10 to 30 times.
BICEPS CURL GOBLET SQUATS
Stand with your feet approximately 24 to 36 inches apart. Keep your head up and your spine lengthened so there is no curve in your back. Inhale, bend your knees and lower your hips behind you to a comfortable depth or until your thighs are parallel with the floor. Prevent your knees from moving forward beyond your toes.
Do 10 to 20 reps or as many as possible without losing proper form.
DUMBBELL SUMO SQUATS
Stand with your feet approximately 24 to 36 inches apart. Position your feet wider than your hips with your toes and knees facing forward. Keep your head up and your spine lengthened so there is no curve in your back. Place your arms at your sides or bring your hands in front of your chest to assist with balance. Inhale, bend your knees and lower your hips behind you to a comfortable depth or until your thighs are parallel with the floor. Prevent your knees from moving forward beyond your toes.Repeat 10 to 20 times.
Get down on the mat on all fours. Hands should be directly below the shoulders and knees below the hips. Lift your right leg out to the side. Lift the leg as high as you can without rotating your hips, or leaning to the left side
. Repeat for 10 to 30 reps on each leg.