The Better Butt Workout – The Workout Girl

The Better Butt Workout

Curves are sexy!  It’s time to embrace them and strut your stuff.  Don’t hide your curves in flowy, baggy clothes.  Instead, know that you have the confidence to wear clothes that show off what you’ve got.  So today, we’re going to tighten, tone, sculpt, and firm your backside to really leave a lasting impression.   Bring on the hot pants, the booty shorts, and the skinny jeans.  Be a beauty with a booty!

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 a lot easier.

Equipment:

-free weights (5 lbs, 10 lbs), balance ball

Circuit 1 – Do 3x Through

A) The “Drop It Like It’s Hot” – 15 lunges across the room while holding up 5 lb weights straight overhead.  While lunging, try to keep your back straight, and don’t let your knee go over your toe.

B) Do the “Drop It Like It’s Hot,” (15 lunges again…no cheating!) but start with the weights at your shoulders and lift them up as you lunge down.

C) The “Power Lift” – Begin by holding 10 lb weights just above your shoulders.  Lower into a squat.  In an explosive motion, stand up out of the squat and use the momentum from your legs to raise the weights up overhead.  Remember, you should be using the momentum from your legs to lift the weights, so if you are having trouble lifting the weights overhead you are likely not doing this exercise correctly.  Repeat 10x.


Circuit 2 – Do 3x Through

D)  The “Limbo Bar” – Pretend you are standing parallel to an invisible limbo bar.  Squat down and side step underneath the limbo bar.  Return to standing.  Then, squat down and side step back underneath the limbo bar to return to where you started.  Repeat 12x, back and forth under the ‘limbo bar.’

E) The “Step Up Your Game” –  Begin by standing facing your couch holding 5 lb weights with your arms resting at your sides.  Bend your left knee and put your left foot on the couch.  Straighten your left leg to step up onto the couch.  With control, lower your right foot back to the ground with your left foot still on the couch.  Repeat 10x, and then switch sides and repeat 10x more with your right foot on the couch.

F) The “Take A Dip” –  Begin by standing facing away from your couch holding 5 lb weights with your arms resting at your sides.  Bend your left knee so that your left foot is resting on the couch cushions behind you.  Bend your right knee in front of you to lower into a lunge.  Don’t let your right knee go over your toe!  With control, straighten your right leg to standing.  Repeat 10x, and then switch legs and repeat 10x more.




Circuit 3 – Do 2x Through

G) The “Up On A Pedestal” – Begin by laying on your back on your mat with your feet resting on a balance ball.  Rest your arms at your sides.  Lift your butt and torso off of the ground so that all of your weight is resting on your feet (on the ball) and your head, shoulders, and arms on the ground.  Wedge your heels into the ball and bend your knees to roll the ball towards your butt.  With control, slowly extend your legs to roll the ball back to starting position.  Repeat 12x.

H) 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.

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.



Fitness Tip of the Day

Break a sweat once a day!

 

xoxo,

Workout Girl

 

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