Sunday, June 29, 2014

10 Exercises to Target Your Full Booty

Booty, booty, booty, booty rockin' everywhere.

People are obsessed with their butts and achieving that perfect ass. The fact is that most people know what they have to do in order to get one, but they are not willing to put in the effort and time to attain it.

Perfect asses do not just happen overnight nor do they grow on trees (geez, if only!).

You have heard the same damn thing over and over: Squats, Lunges, Burpees-OH MY!

Well, there is a reason for that: THEY FREAKING WORK!

Here are 10 of the best exercises to set your glutes on fire and start the process of building up your badonkadonk:


1. Squats
  • Plant your feet flat on the ground, about shoulder-width apart.
  • Point your feet slightly outward, not straight ahead.
  • Never let your knees extend beyond your toes.
  • Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
  • Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
  • Tighten your whole body when you perform the squat.
  • Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
  • Keep the upper body tight at all times.

Vertical Vicore

2. Plie Squats
  • Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
  • Keeping abs tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
  • Press back to start; squeeze your glutes.


3. Donkey Kicks
  • Get on all fours on mat (hands under shoulders, knees under hips).
  • Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.
  • Lower knee without touching floor; lift again. 
  • Switch legs; repeat.


4. Fire Hydrants
1. Place your body on an all-fours position. Elbows should be slightly bent.
2. Back should be parallel to the ground, not arched or swayed downward.
3. Keeping the kneeling position raise left leg out to the side, parallel to the ground. Maintain for a second and slowly return to the initial position.
4. Repeat movement with same leg until set is finished. Repeat the exercise using the right leg.


5. Burpees
  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
  • Repeat.


6. Side Lunges
  • Stand with your feet set about twice shoulder width apart, your feet facing straight ahead.
  • Clasp your hands in front your chest.
  • Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees.
  • Your lower right leg should remain nearly perpendicular to the floor.
  • Your left foot should remain flat on the floor.
  • Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.


7. Split Jumps
  • To prepare for the split jump, stand with one foot forward and the other foot back in a lunge position.
  • Bend your knees slightly. Position your arms in front of your chest, elbows bent and hands in fists and touching.
  • Jump up, swinging the back leg forward and the front leg to the back.
  • Land with bent knees and come down into a full lunge so your back knee almost touches the floor.
  • You may be tempted to lean forward as you do this move, but try to keep yourself as upright as possible.
  • Once you've landed, immediately jump up again and alternate legs.


8. Speed Skaters
  • Stand with feet hip-width apart, arms by sides.
  • Hop to right, landing on right foot while sweeping left foot diagonally behind right leg and swinging left arm across body and right arm behind back.
  • Jump to left, switching legs and arms to complete 1 rep.


9. Glute Bridges
  • Lie faceup on the floor with your knees bent and your feet flat on the floor.
  • Raise your hips so your body forms as straight line from your shoulders to your knees.
  • Pause in the up position, then lower your body back to the starting position.

10. Lunge Kicks
  • Stand with feet hip-width apart, arms by sides, elbows bent.
  • Lunge forward with left leg while swinging right arm forward and left arm back.
  • This completes one rep. Alternate sides.
Want to build a better body in just 12 weeks? Check out my Fit Mommy Workout Bundle!
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In this bundle, you will receive:
-Butt & Thigh Blaster 4 Week Home Workout Program
-Armed & Fabulous 4 Week Home Program 
-Ab & Core Attach 4 Week Home Program
-Eat Clean, Get Lean 4 Week Meal Plan

All programs are bodyweight exercises only-NO GYM REQUIRED! You can simply do these at home within the comfort of your own home. 
Features 4 weeks of high-resolution step-by-step pictures and an exercise directory.
*The Armed & Fabulous program does require one set of dumbbells only.

Jumpstart your weightloss with this 4 week clean eating meal plan! With over 60 easy-to-make recipes, you are sure to enjoy the world of clean eating while losing those few extra pounds.

"Can I do all 3 workout programs together?" Absolutely! You can actually alternate them and do your butt program one day, arms the next, and then abs. Then start over! 

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