PICS AT THE BOTTOM OF POST!!!

Ohhhhh, it's sundress season! It's time to get that thang sitting right. Here are my five favorite booty exercises that you can do at home. If your butt isn't on fire when you finish, you're doing something wrong. Make sure you always check your position.

Fire Hydrants

Make sure your knee is straight out in a 90 degree angle. Slowly bring your knee towards your elbow. Don't go too fast. Feel the burn. (Also works the hip flexors) (Add ankle weight for challenge)

 

4 sets

1st set 8 reps

2nd set 10 reps

3rd set 12 reps

4th set 15 reps

 

 

Glute Bridges (with weight)

(I don't care if its a jug of water from the frig, add some intensity) Lay flat on the ground and push your hips towards the ceiling. Make sure you are squeezing your butt when you get to the top. Ouch, can you feel that?

4 sets

1st set 8 reps

2nd set 10 reps

3rd set 12 reps

4th set 15 reps

 

Rainbows (Add ankle weights for challenge)

Get on your knees. Point your toes and extend your right leg towards the ceiling then towards the ground. Don't forget to squeeze your glutes.

4 sets

1st set 8 reps

2nd set 10 reps

3rd set 12 reps

4th set 15 reps

Squat with a side kick

Stand with your legs hip width apart. Start with your leg going diagonally behind you.  Bring it back up to a side kick. It's important to keep your knees behind your toes. If you want to challenge yourself put on some ankle weights.

4 sets

1st set 8 reps

2nd set 10 reps

3rd set 12 reps

4th set 15 reps

Dumbbell Squat with Press

Take your dumbbells and go down into a squat position until your thighs are parallel to the ground. Next,  explode upwards bringing the dumbbells over your head. (Squeeze your booty as you come up)

4 Sets

1st set 8reps

2nd set 10reps

3rd set 12 reps

4th set 15 reps