IS YOUR BOOTY PERKY AND TIGHT?If NOT, follow this workout to tone, tighten and perk it up in no time!
During my 6 years of personal training, I find that most people are dissatisfied with their bodies, especially their abdomen, glutes (booty) and hip area! The rise in buttock implant surgery is sky-rocketing, which is a good indicator of dissatisfaction; yet, your glutes is one area of the body that you can strengthen, tighten, tone and build up actually quite “easy” with a great strength training workout. If you would commit to doing a booty strength training workout 2-3 times a week, I promise you will start to see changes in just a few months! But, you must commit to your workouts every week, and you can do this training workout from the gym, your home or traveling on the road (as most hotel or home gyms usually will have dumbbells or medicine ball, so that can be used as a substitute instead of a kettle bell if needed) . . . . .so there is no excuses!
Since most people want a tighter and more toned booty…….both men and women, here is some of the BEST kettlebell (again you can substitute with dumbbell or medicine ball if needed) exercises to get you going! There are 2 other blog posts showing upper body and ab toning workouts to do with the kettlebell too, so that you can do a full body workout if you want!👍 Read the Booty Tips on how to get an extra boost in your workout!
STATIONARY LUNGE:
Stand with one foot in front of the other foot, with front knee slightly bent and back leg straightened. Hold kettle bell in hand with front leg. Keep shoulders back, core tight, and slowly lower into a lunging position. Think about the back knee lowering to the ground more than the front knee bending, as this keep your weight off your front knee and more focused on the glutes. As you lower your knee, keep the back leg and booty muscles very tight and squeeze when you lower and slowly raise back to starting position.
Booty Tip: Really squeeze your back glute as you lower, but mostly as you begin to raise back up. AND, you can keep kettlebell elevated for shoulder/bicep/tricep workout too!
Do: 3 sets of 15 reps on each leg
FULL SQUATS:
Stand with your feet shoulder width apart and shoulders back and core tight. Hold onto the kettle bell with both hands in front of you. Slowly begin to lower your booty, like you are sitting in a chair, making sure your knees do not extend past your shoes. Try to lower so that your quads (thighs) are about parallel to the ground, then slowly begin to raise until you get back to starting position and full extension of your legs.
Booty Tip: As you begin to raise to starting position, really tighten and squeeze your booty and keep it fully engaged the entire time. You can keep elbows elevated for an additional shoulder/back workout too.
Do: 5 sets of 20 reps (100 squat booty lift)
LOW PULSE SQUAT:
Stand with your feet shoulder width apart and shoulders back and core tight. Hold onto the kettlebell with both hands. Slowly lower your booty so your quads (thighs) are parallel to the ground and keep it there, then slightly raise and lower in a pulsing manner. This is a very small movement and make sure you keep your core tight to protect your lower back.
Booty Tip: When you are pulsing keep your quads tight and squeeze your booty very tight, keeping your muscles tight and engaged the entire time.
Do: 5 sets of 20 reps (YES, another 100 squat booty lift)
SINGLE LEG BOOTY LIFT:
Lay down on your mat and place one foot on a nearby ledge, sturdy chair, sofa or step. Place kettle bell on your lower abdominal area for extra weight. Keep your shoulders, and upper back on the mat and your other knee bent with that foot placed on the raised item of your choice. Take the other leg and straighten it with foot elevated towards the ceiling and while raising your foot, squeeze the bent leg booty as tight as you can. Slowly raise and lower all while keeping your booty elevated off the mat the entire set.
Booty Tip: For an extra boost, place your foot on a exercise ball, as the mobility of the ball will not only make it more difficult to do your booty lift, but also work your core to stabilize yourself.
Do: 3 sets of 15 reps on each leg
DOUBLE LEG BOOTY LIFT:
Lay down on your mat and place both feet on the mat with your knees bent. Keep your shoulders and upper back on the mat and your core engaged and tight. Place the kettlebell on your lower abdominal area for extra weight. Slowly raise your booty off the ground, squeezing tightly,with an extra tight squeeze at the top of the movement, then slowly lower your booty, but stopping before touching the mat.
Booty Tip: For an extra boost, place both feet on a exercise ball, as the mobility of the ball will not only make it more difficult to do your booty lift, but also work your core to stabilize yourself.
Do: 3 sets of 20 reps
OUTER THIGH LIFT:
Lay on your mat on your left side resting your left arm on the mat, keeping your upper back elevated so you are not slouching. Slightly bend you left (bottom) knee and right knee (top) keeping legs separated, then on the right (top) leg place the kettle on top of your right leg. Hold the kettlebell in place while slowly raising and lowering your leg concentrating on squeezing your quad (thigh muscle) and glutes (booty) muscles at the same time. Continue slowly lowering and raising your top leg.
Booty Tip: Give it an extra boost by not letting your top leg touch the mat during your entire set.
Do: 3 sets of 20 reps on each leg
INNER THIGH LIFT:
Lay on your mat on your left side resting your left arm on the mat, keeping your upper back elevated so you are not slouching. Straighten the left (bottom) leg laying it on the mat. Bend your top leg so that you are bending your knee and placing your right foot behind your left (bottom) leg. Place the kettlebell on your left (bottom) leg holding the handle and slowly raise and lower your leg, concentrating on keeping your quad (thigh ) and glute (booty) muscles tight the entire time.
Booty Tip: Give it an extra boost by not letting your bottom leg touch the mat the entire set.
Do: 3 sets of 20 reps on each leg
NOW, get yourself some protein (great way to build up the muscles that have been torn down) and look at your calendar for at least 1, hopefully 2 more days you will do your booty workout! ✅
Trust me, in a few months you will see a difference in your newly tightened, toned and perkier booty!
Clothing: Top by Athleta, Bottoms (a small shop from a few years back)
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