Exercise Descriptions- Your Best Booty
How to do each exercise in the Best Booty workout:
If you have any questions let me know!
Right/Left Leg Squat Kickbacks
If you have any questions let me know!
Right/Left Leg Squat Kickbacks
- With you feet slightly further than shoulder width apart, knees soft and bent-
- Do a basic squat, sitting back like you are sitting into a chair and keeping a neutral spine (meaning don't do anything funky with your back)
- On the way up gently kick your right leg back behind you, pinching your butt at the top. Repeat 15 times and then switch to the left
- Things to focus on: Keep your knees in line with your feet. Keep your core tight through entire exercise. Drive through your heels (basically keep most of the weight in your heels)
- Just like squat kickbacks but on the up from the squat you bring you leg out to your side. Pointing your toe to the front (not up or down).
- Things to focus on: Keep your knees in line with your feet. Keep your core tight through entire exercise. Drive through your heels (basically keep most of the weight in your heels). Don't lift your hip, keep your hips square.
- Lying on your back, knees bent up and facing the ceiling and feet planted on the ground.
- For the wide floor bridges, simply plant your feet slightly past shoulder width apart
- For the narrow floor bridges, simply plant your feet right next to each other, Trying to keep knees and inner thighs touching the entire time.
- Lift only your hips up off the ground, lift hips towards the ceiling. Lift all the way until your hips, knees and shoulders are all in line.
- At the top squeeze glutes and gently return back and hips to the floor.
- When directed to 'tap at top'- On the last rep of the exercise, keep hips lifted off the ground and tap or pump your knees together.
- Things to focus on: Keep your shoulders and feet on the ground. When lifting hips you are making a straight line from your shoulders up to your feet. Keep your core tight and most importantly SQUEEZE butt!
- Kickbacks:
- Lifting your right leg, you bring your knee into your chest, contracting your core and keeping it strong.
- Extend the right leg straight out behind you, keeping it level with your back. Pinch your butt at the full extension then return knee into chest.
- Leg curls:
- With your leg extended straight out, just like it is in the kickbacks (in line with your back) you're going to flex your foot and curl your foot (leading with the heel) into your butt.
- Extend your leg back out to a straight position, but keep it elevated through reps (don't drop it below your hip)
- Leg curl pumps:
- With your leg curled in towards your back, make about a 90 degree angle, keeping foot flexed
- Pump foot towards the ceiling and back down, keeping leg in line with hips.