Ever since Sir Mix-a-Lot’s “Baby Got Back” boys and girls alike have obsessed over butts. Now here’s a workout to make your butt your best ASSet.
Forward lunge: Starting with feet hips distance apart, lunge forward. Alternate legs for a total of 12 reps.
For added difficulty hold 15 lb dumbbells in each hand.
Side lunge: Starting with legs hips distance apart step out to the side and then come back to the starting position for a total of 12 reps, then switch sides.
For added difficulty hold a 15+ lb weight with both hand in front of you and raise the weight to shoulder height.
Wall sits: Starting with legs hip disnatce apar and back against the wall, sit so your hips and legs make a 90 degree angle (“L” shape) for 30 seconds.
For added difficulty hold a 20+ lb weight.
Down-dog kick: Starting in a down-dog position curl 1 leg into your chest and then kick back and up as high as you can 12 reps on 1-leg and then switch sides.
For added difficulty start in plank on your elbows.
Side-lying leg kicks: Starting by lying on your side and legs stright and slightly angled ahead of you slowly kick forward 3 times and the kick behind once (1 rep) for a total of 12 reps and then switch sides.
For more difficulty wear a band around your ankles.
Side leg raises: Starting by lying in the same position as above, but with the toe of the upper leg turned in, slowly raise and lower your leg for 12 reps and then switch sides.
For added difficulty wear an ankle band.
Squats: Starting with legs shoulder width apart, slowly squat as far down as you can go 10 times and then do 10 rapid squats (1 rep) repeat for 3 reps.
For added difficulty hold squat in a 90 degree angle for 1 minute after each rep.
Scorpion kick: Starting by sitting with 1 leg bent in front of you and 1 leg bent behind you slightly lean forward
and lift back leg (keeping bent). Kick back with heel flexed for 15 reps.
Repeat all 8 exercises 3 times and feel the burn! A great complement to these exercises is 30-40 minutes of cardio and at least 10 minutes of stretching. Really make sure that you stretch the muscles you just worked.