Booty-licious workout

April 27, 2017

Booty-licious  workout

Booty-licious workout

While it’s true that squats can work your glutes from various angles they tend to get pretty boring over time, especially if you’re doing 100 squats per rep. There’s plenty more butt exercises that can tighten up your tush, so we’ve rounded up (excuse the pun) a few booty exercises to get you going!  

Hydrants with leg extensions

Start on all fours with your knees hip-width apart and your wrists over your shoulders. Keeping the knee bent to a 90-degree angle, raise your right leg up to the your hips-height, then extend the raised leg straight out to the side. Pause at the top before you bend the knee again, then bring your leg back to the starting position.  

Single leg glute bridge

Lie flat on your back with your knees bent and your feet on the floor. Extend one leg out straight. Brace your core and squeeze your glutes, and push your hips up toward the ceiling as high as you can. Stop at the top and then lower your butt so it hovers right above the floor, and repeat without touching the ground.  

Lower half lunge

Begin in a lunge position with your back knee on the ground. Keeping your chest forward, torso straight and brace your core. Bring your knee off the ground until you’re halfway up. Then go back to the ground. You can do this in pulses.  

Donkey kicks

Get on your hands and knees, with your hands the same width as your shoulders and your knees the same width as your hips. Lock your core in, lift your left leg, thigh parallel to the celling, knee bent and foot flexed. Bring back your leg to starting position and repeat.  

Prisoner squats

Stand with your feet slightly wider than shoulder-width apart and lock your fingers behind your head. Keeping your elbows back, bend into a squat position – the wider squat the easier it is to get into a low squat with a straight back. Press back up to the starting position and repeat. Do 3 rounds of each exercise, 45 seconds on, 15 seconds off. Get ready to a butt like a peach!    

 

With love, M-Active.x

 


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Size Chart
AUS SIZE BUST WAIST HIPS
inch cm inch cm inch cm
XS 32 83 25 65 36 93
S 34 88 27 70 38 98
M 36 93 29 75 40 103
L 38 98 31 80 42 108
XL 40 103 33 85 44 113

 

International Size Conversion
SIZE XS S M L XL
AU 8 10 12 14 16
UK 6-8 8-10 10-12 12-14 14-16
EU 36 38 40 42 44
US 4 6 8 10 12
JAPAN 9 11 13 15 17

 

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