Doin da Butt

Who among us doesn’t want a firmer bottom line? No implants, just some serious moves to give you the tight shapely backside you’ve been after. Keep in mind that this isn’t a once in a while workout. Consistency is the key; twice a week and you’re good to go.

One Leg Squat w/ Plates

Stand with feet hip width apart with knees slightly bent and toes pointing forward holding weight plates or dumbbells. Pick a weight that’s comfortable yet challenging.
Lift one foot off ground and extend your leg forward. Extend arms forward at hip level. Lower your body by bending at the hips and knees. Be sure to “sit back” so that knees stay over the feet. Just imagine that there’s a chair behind you and right before your glutes hit the seat you return to start position. Remember to keep your head and back. Keep weight over the middle of your foot and heel, not the toes, and keep abs tight.

Stationary Bodyweight Lateral Lunge/Squat

Start by placing your hands behind your head and your feet placed wide apart.
Shift your weight and hips to one side and squat down so that your hips drop down behind that foot. Return to the starting position and repeat on the other side. Alternate sides for 10-12 reps. If you want to increase the intensity hold a medicine or dumbbell behind the head or in front of the chest.

One Leg Box Step Up

Stand to the right of the box or step. Place left foot on top of box. Raise body using the left foot only until leg is extended then lower to start position. Keep your foot on top of box. Repeat on other side for at least 3 minutes. Talk about a fat burner! A sturdy bench or chair works just as well as a step.

Abductor Raise

Start by getting into a lateral plank pose with your hips off the ground. Your only ground contact points should be your feet and elbow. This alone is a perfect workout but it gets better. While holding this position raise your outside leg keeping it straight until you reach full range of motion. Yes I’m serious!! Return your leg to the starting position and repeat for 8-10 reps. Switch sides and repeat. Focus on quality here and not quantity. It’s better to do fewer reps with good form them to do a bunch of sloppy sorry ones. Slow down the movement to 2 counts up 2 counts down.

Butterfly Stretch

I know by now you feel like you’re all in, but you’re not done. You gotta stretch. Sit in upright position and place heels together. Spread knees apart and pull feet toward groin until a stretch is felt in groin and inner thigh. Hold of 20-30 seconds. Remember to keep low back straight to emphasize stretch. Do this at least 2 more times.


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