Fitness

The Ultimate Booty Workout

Written by: Monica Bestek

Unless you’ve been living under a rock, the booty is IN this season – ask around…


I’ve shared my favorite moves for washboard abs, supermodel legs, and no-gym days, but not yet for the perfect peach though all I hear is my sister talking about it, Instagram is full of perfect bums, and lord help you if you google them – everywhere! My personal booty inspiration comes from those beach babes at Its Now Cool.

This workout is great if you’re feeling a little tired or you’re in need of a ‘rest’ day. But you’re awesome, so you get your ass to the gym anyway, right?

I use ankle weights to add a bit of resistance, but you can do this without any weights and it’s still gonna sculpt those peachy cheeks. Ready to burn yet?

Here are the moves to help you get the perfect peach; it’s my ultimate booty workout!

The following exercises should be done one after another on one leg, then switch.

Left leg: 20 Donkey Kicks, 20 Straight Leg Donkey Kicks, and 20 Donkey Pulses then swap to your right leg and do the same. Just warning you – it is going to burn so remember to breath…

Donkey Kicks x 20 

donkey-kick-

Start on all fours. Keep your left knee bent at a 90-degree angle, lift your left leg up until you feel your left butt cheek engage. Squeeze that tush and flex your foot, then slowly bring your knees back down to starting position. Repeat.

Straight Leg Donkey Kick x20 

straight-leg-donkey-

Start on all fours. Straighten your left leg out behind you. Slowly raise your left leg up as high as you can go while squeezing your derrière. Slowly lower your leg in a controlled movement until your toes touch the ground. Note: Up and down = 1 rep.

Donkey Pulse x20 

pulse

Start on all fours. Keep your left knee bent at a 90-degree angle and the bottom of your feet facing the ceiling, then lift your left leg up until you feel your left rump cheek engage. Flex your foot and slowly pulse up and down.

Single leg bench Lunges x10 (each leg) 

lunge

Standing in front of a bench, place your left foot backwards onto a bench ensuring it sits flat on the bench. Bend your right leg to a 90 degree angle and perform a lunge – drop your left knee towards the floor in a controlled manner. Then, raise yourself up by squeezing your bums. Repeat.

Step-ups x10 (each leg) 

step-ups-

Using a box, bench, or ledge – place one leg up onto the bench with the heel firmly planted. Drive up from that foot while squeezing your badonkadonk and quad as you raise your opposite foot off the ground. Lower your leg back down in a controlled manner then repeat.

Do them all x5!

I like to add a bit of cardio to my workout to get my heart rate up so 10 Calories on the assault bike after each round definitely does the trick!

Let me know how you feel in the comments below. Follow me on Instagram for workouts during the week to keep you inspired and motivated! I also want to see what you do for training so show me on Instagram using the hashtag #TheHarperMovement – I’d love to check you out! 🙂

SWEAT. MOVE. SMILE. #TheHarperMovement

Article by Mon – M.B Harper

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You Should Also Read:

3 Exercises to get Supermodel Legs 
The Best Green Smoothie
How to Get Up Early and Smash a Workout 

 

Get Motivated

 

Image: Josie Clough