Work That Booty
Happy #WorkoutWednesday! Let’s talk booty’s today.
I [embarrassingly] get a lot of questions on what I do to whip my bum into shape. Part of it is genetics [thanks, mama]. But as I get older, I’m quickly understanding the importance of weekly butt workouts. It doesn’t stay perky on its own, ya know what I’m sayin’?!
Good news is, trainer Mike Alexander of LA’s MadFit gym knows a thing or two about bums. I’ve worked with him for more than a year — first explaining that I wanted to keep and celebrate my curves, while still building lean muscle. We worked alongside The Chalkboard Mag on sharing this workout. Below is a series of exercises you can do to sculpt your butt into that perfect peach emoji…
Note: Do three sets of each exercise for a full workout.
LEG LIFTS FROM PLANK | Get into a side plank position, keeping your body raised off the ground. Lift your outside leg toward the ceiling. Repeat 20 times on each side.
SINGLE LEG EXTENSION | Begin on all fours, with your knees placed on a workout step roughly 8-10″ high (this exercise will also work without the step). Extend your leg straight back, reaching up toward the ceiling. Repeat 20 times on each side.
STEP UP EXTENSIONS | Begin with one leg on a workout box roughly a foot high. Step up and extend your back leg straight out — forming a 90-degree angle. Repeat 20 times on each side.
KETTLE BELL LIFT | Pick up a kettle bell using both hands (or an object roughly 5-6 pounds). From a standing position, bend your knees slightly while maintaining a flat back. Lower the kettle bell toward the floor, until you feel a slight stretch in your hamstring. Then, return to a standing position, while squeezing your bum and keeping your shoulders from rounding forward. Repeat 20 times.
BOOTY BRIDGE | Lie flat on your back, with your knees bent and your feet resting on a step roughly 8-10″ high. Lift and squeeze your bum into a bridge position, while keeping your arms by your side. Repeat 20 times.
Photos by Annie Shak