We’ve hit February, and I don’t know about you but I’m already a part of at least three group chats for potential holiday plans. I realised, quickly, I needed to get my butt into gear (literally)! Here are 6 exercises for the ultimate booty.
1. One Leg Glute Bridge
To start: Lie on your back with your knees bent and soles of your feet on the floor.
Action: Extend one leg so it is in line with your chest. Lift your hips up toward the ceiling as high as you possibly can. Pause, then lower your hips until your bum hovers just above the floor, and repeat without touching the ground to complete one rep. Do 10-15 reps for 4 sets.
2. Smith Machine Front Squat
To start: Stand inside a Smith machine with the bar across your upper chest. Your feet should be just slightly in front of you, don’t lock your knees. Cross your arms to build a platform for the bar to rest on.
Action: Rotate the bar and take it off the safety locks. Keep your back flat, bend your knees and hips as if sitting in a chair until your thighs are parallel to the floor. Reverse the motion by driving through your heels to return to the start position. Squeeze your thighs for a count, and then repeat. Do 10 reps for 3 sets.
3. Walking Dumbbell Lunge
To start: Stand with your feet shoulder width apart and hold two comfortably weighted dumbbells in each hand.
Action: Step forward into a lunge position, lunge downward, return upward and step forward with the other foot to return to a standing position. Lunge downward with the other foot and repeat the motions. Walking lunge for a measurable stretch, turn and repeat the same distance back. Repeat this distance 4 times.
4. Dumbbell Deadlift
To start: Hold the dumbbells by your side. Stand with your legs shoulder width apart and your knees slightly bent.
Action: Keep your knees stationary. Bending at the waist (NOT your knees), lower the dumbbells so they are just above your feet. Keep bending until you feel a stretch in the backs of your thighs (hamstrings). Then, bring your torso straight by extending your waist until you return back upright. Do 10 reps for 4 sets.
5. Incline Plank Leg Lift: Swiss Ball
To start: Start in a push-up position with the bottom of your forearms against the swiss ball. Bring your hands together, and brace them beneath your chin. Your body should form a straight line all the way down.
Action: Squeeze your core, lift one leg off the ground, and hold for a count and then return to your starting position. Continue lifting the same leg for 10 reps, then switch legs and repeat. Do 4 sets (10 reps on each leg equals one set).
6. Kettlebell Mountain Climbers
To start: Start in a push-up position with each hand on a kettlebell, or both hands on one other form of weight in the middle. Keep your feet hip-distance apart.
Action: Squeeze your abs, keep your hips down in line with the rest of your body. Bring your knee up as high as you can in towards your chest in one quick motion. Return your leg, switch to the other, and repeat for 10 reps on each leg. Do this for 5 sets.
Edited By Isabelle Walker
Sources:
https://www.pinterest.co.uk/explore/single-leg-glute-bridge/?lp=true
https://www.jefit.com/exercises/1204/smith-machine-front-squat
http://workoutlabs.com/exercise-guide/dumbbell-walking-lunges/
http://thestephaneandre.com/deadlift-correctly-part-1/
http://healthyfitnessclubs.com/5-best-exercises-get-butt-dreams/
http://www.hungrymeetshealthy.com/goperformance-workout-at-esac/