We’ve all been in a dressing room trying on 34,345,341,491 pairs of pants and inevitably ask our friend, “Hey, do these jeans make my butt look good?” Well, now your friend can breathe a sigh of relief because, if you keep doing this butt workout, she won’t have to be there for “dressing room moral support”anymore. You’ll already know that your butt looks good. Obvi. Take that, skinny jeans.
Know Before You Go
Do a 10-minute warm up before your workout. Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs. If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0). Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.
It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be easy peazy.
-free weights (5 lb, 8 lb, 10 lb), balance ball
Circuit 1 – Do 2x Through
A) “Sumo Workout Girl” – Begin by standing on your mat with your arms outstretched in front of you at chest-height. Move your legs so that they are wider than shoulder-width apart and point your toes out to the side. Keeping your arms outstretched, bend your knees to squat down until your knees is are bent at a 90 degree angle. Keep your back straight and try not to let your knees go over your toes. Hold this position for 3 seconds. Repeat 10x.
B) Do the “Sumo Workout Girl” again, except step with your right foot as far out to the side as you can and then squat down, shifting your weight to the right as you squat. Return to starting position and then squat to the left. Repeat 10x on each side.
C) The “Marching Band” – Begin by standing with your arms resting at your sides and holding a 10 lb weight in each hand. Leading with your left leg, lunge forward. Keep your back straight! Using your right leg, return to standing and bring your left leg up by bending your knee until it is at your chest. Repeat 10x, alternating legs.
D) The “Freddy” – Begin by standing shoulder-width apart on your mat, holding 5 lb weights in either hand just above your shoulders. (Your arms should be bent at the elbow.) Squat down. As you come up out of the squat, lift and extend your right leg outward to the right side of your body. Return to standing. Repeat again, except as you come up out of the squat, lift and extend your left leg outward to the left side of your body. Repeat 10x, alternating legs.
E) The “This Is How I Roll” – Begin by laying on your back on your mat with both of your legs outstretched. Raise your legs so that your heels are resting on a balance ball. Lift your left leg, fully extended, until it is at a 90 degree angle to the ground. Now, dig your right heel into the balance ball, and roll the balance ball towards your butt. Then, roll the balance ball back out. Repeat 10x, and then repeat 10x again by switching legs.
F) The “Power Lifter” – Begin by standing with your back to your couch. Hold 8 lb weights in either hand, with your arms resting at your sides. Bring your left foot behind you, and rest it on the couch cushion. Then, lunge down. Repeat 10x and then repeat 10x again by switching legs.
Circuit 3 – Do 2x Through
G) The “Ball Handler” – Begin by laying on your side on your mat, resting your forearms in front of you. Hold a balance ball in between your feet and the lower half of your legs. Lift both of your legs, holding the balance ball, up and down 10x. Never let the balance ball or your feet touch the ground. Repeat 10x more by turning onto your other side on your mat.
H) The “Up On A Pedestal” – Begin by standing in front of your couch, resting your arms at your sides and holding 5 lb weights. Step up with your left leg, and then your right leg, onto the couch cushion. Step backwards with your left leg, and then your right leg, to return to starting position. Repeat 10x.
I) The “Picking Up The Slack” – Begin by standing shoulder-width apart, with your knees slightly bent. Keeping your back straight, squat down and pick up a 10 lb weight from the floor with both hands. Stand straight up to lift the weight off of the floor. Squat again to return the weigh to the floor. Repeat 10x.
Exercising with free weights can help build bone density, which means stronger bones. Woohoo!