The world goes through all of these crazy workouts, fads and phases with our bodies. What looks good, what needs to be bigger, what needs to be smaller, blah blah blah. The truth is, as long as -you- are happy with your body that is all that matters. So whether you are just looking for some more tips to get in shape, or you are really focusing on shaping and sculpting that bum, here are 5 booty poppin’ workouts for you to try now!
1. Plie Squats
Squats, squats, squats. That seems to be the one booty workout that always works but no one ever wants to do. However, they work. The good news is, instead of just repeating the average squat over and over again hoping you have the right form, we can teach you the Plie Squat. Stand with your legs about two feet apart, toes turned out, and hands on your hips. Rise onto your toes, bend your knees, and sit back, lowering yourself until your thighs are parallel to the floor. Try doing at least 15 reps, 3 sets for this round and you will definitely feel the burn in the morning.
2. Squat Lunges
Surprise! More squats, ladies! These ones are a little less boring though. You’ll get to move around a little more. Lower down into a squat, making sure to keep your knees from passing your toes. Come back to start. Take a large step forward with your left foot, landing on your left heel, and lower down toward the ground. Allow both legs to bend to approximately 90 degrees. Return back to the start position and repeat 15 reps on each side.
3. Donkey Kicks
This is one of our absolute favorite workouts. Mostly because it’s so simple but we can definitely feel it when we sit down the next day. Finally, you can move past the squats and get down on all fours on your mat. Keep your right knee bent at 90 degrees as you lift your leg into the air until your body forms a straight line from shoulders to knee, your right toe kicking toward the ceiling. Reverse the movement to return to start. Do 15 reps on each side, and for maximum results, we recommend at least 3 sets -on each side- so you will be doing 6 sets of 15 reps all together, 3 on each side. You might feel a little silly at first, but there’s nothing wrong with getting a little silly when you’re trying to burn off that extra jelly!
4. Single-Leg Glute Bridge
The single-leg glute bridge is one of many variations of popular booty workouts. At first, we were focusing on a regular glute bridge, which most fitness fans are well aware of. However, the single-leg glute bridge is much more effective, so this is how you do it: Lie on your back with your arms out to the side, knees bent, and feet flat on the floor, hip-width apart. Keeping your thighs aligned, straighten one leg so that your toes point up. Squeeze your glutes to lift your hips evenly off the floor, then lower. For this one, we recommend you do 20 lifts on each side to maximize sculpting power. If you want to take it a step further than that, try to stay in the lifted position for as long as possible each time before going back down.
5. Burpee Squat Thrust
Sorry to go full circle with the squats on you ladies, but we had to finish this off with the ultimate booty poppin’ workout. Burpees are great, squats are great, thrusts are great, and now we put them all together! Start by standing upright, feet hip-distance apart. Drop down and push your hands into the ground as you shoot your legs back. From here, quickly jump your feet to meet your hands, landing in a squat position. As you stand up, thrust your hips forward and bring your hands to your chest. If you save this for last then try to go for 3 sets of 15 reps. We don’t recommend using this in your warm-up routine because it will really make you break a sweat fast!