Booty + Balance Workout

If you don’t use it, you will lose it! So, whether you are 20 years old or 80 years old; if you don’t use a muscle and/or your brain, then you can lose it’s form and function. And that is why when I train my personal training clients, I try to work all muscles groups and incorporate brain workout! Now some of my clients seriously keep me on my toes (by count reps in multiples or by avoiding a boxing glove to my face, etc.)! And you know who you are; so, thank you for my brain & body workout too!

Why it’s important?

First, I want you to look at your workouts. And hopefully you are working out; and if you are not, no time better than the present to start! Because when you are exercising you want to incorporate all body parts, as when a muscle stops being used, that is when it starts losing its form, strength & function! Yikes, you do not want that! Also, I think we forget about how awesome exercising is for our brain too. Therefore, this workout I am going to show you how working on your balance will also strengthen your brain and it’s function.

Before You Begin

Before you get started in this workout, make sure that you are not near any sharp items or anything that might cause a fall. And this workout can be done with a balance bar (see FitShop on Amazon below for more info.) or using a wall or tall piece of furniture to begin with, until your balance gets better!

Booty + Balance Workout

Warm Up Your Body

My favorite way to warm up my body and my clients is to do squat + lifts. Start with feet shoulder width apart. Then get into a squat position, with booty back and knees bent but not to extend them past your shoes. Now in a quick motion, squat and then lift arms overhead (preferably with a weight for extra exertion) and return to starting motion. This will warm up your lower body, upper body and get your heart rate going. DO: 3 sets of 20 reps.

Lunge + Lift

Begin with left leg forward with bent knee and right leg back with bent knee and foot slightly elevated. Now if you are struggling with balance, then stand next to a wall or sturdy object for support. But, work towards using your body weight & a balance bar to perform these lunges. As this will require greater core strength, brain function for balance and multiple muscles groups for stability. DO: 3 sets of 20 reps on each leg.

Squat + Lift

First, the angle of the picture makes you think of something else, right? Well, when you are doing squats, that’s where you want your booty! Yes, just like when you are sitting on a potty, behind you with your weight in your heals, not your toes! Now you can do a standard squat here. Or a squat with a balance bar. And another advanced option is to do a squat, then as you elevate upwards kick one leg out to the side. And alternate your kick on each side. DO: 3 sets of 20 reps.

Booty Kick Back

Now this move is excellent for a booty workout; but start near a wall or sturdy object first. Then as you gain greater strength & balance, you can use the balance bar for greater function & form. First, you must keep core tight (abs tight with a slight pelvic tilt) and then using your booty, kick backwards. So, if you are using the bar, you will find that it requires great core strength & balance. And for an even more advanced move; try not to place your foot down in between each rep. DO: 3 sets of 15 reps. each leg.

Side Thigh Kick

So, this is the same booty exercise as above; yet, you will kick outwards to side instead of backwards. As this is great for core, booty, inner and outer thigh muscles. And yes, the brain work for balance is being used. Also just like the above instructions, you can keep your foot elevated for the entire set for a more advanced workout. DO: 3 sets of 20 each leg.

Forward Quad Lift

Again, follow the instructions from above for this movement, except kick forward for a quad lift. As you lift your leg forward continue to use your core for balance, plus you can do a very small ab crunch too. Also, for a more advanced move, try to keep your foot from touching the ground between each rep. DO: 3 sets of 20 reps on each leg.

Calf Raises

Begin by pointing your toes outward slightly with feet about shoulder width apart. Then keeping your core very tight, elevate to your toes. And now pulse up and down quickly keeping your abs tight for balance and strength. DO: 3 sets of 40 fast reps.

FitShop on Amazon

Finally, visit here (link picture above) if you are needing any fitness equipment for home with my Basic Fitness Kit or the gym with my FitFab gym bag. Also, there is items to help make your travel easier & healthier with my FitTravel suggestions. And finally, I have added a Food Prep list sharing what items I have used to make my cooking more simple and most of the time (wink/wink) healthy! Also, get ready for my Holiday Gift Guide list to make your shopping from home on your computer, even easier! 🙂

in health + happiness,

This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, yet the prices are not any higher. I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.