5 workouts for a kickass booty!

If there is one thing we can never get enough of, it is training out booty! Round or flat, thick or thin, be proud of it. Summer is coming, so we all want to look good in our new bikini’s. Let’s train our butt and get that baywatch moment. ūüėČ There are a few exercises that can give you that extra booty! We share our best exercises that work for us! 

CROSS LUNGES

This exercise is just a little more effective than normal lunges and you feel guaranteed muscle pain after a few sets. Moreover, it is also nice for the necessary variation. Because the same exercise all the time becomes a bit boring.

How to do it:

Stand with your feet shoulder width and grasp your fist with one hand. Then step backwards with your left leg. You now form a kind of cross. Slightly lower your knees. Then go back to the starting position and repeat this with your other leg. This is one repeat. Do three sets of 15 repetitions with this exercise.

CLAMSHELL

For this exercise you can lie comfortably on the floor, but that certainly does not mean that it is not tough. To make the exercise harder you can also use a resistance band. But it is certainly not a requirement!

How to do it:

Lie down on your side and lay one leg on the other. Bend your knees at a 45-degree angle. Bend your arm and lean your head on it. Tighten your legs and buttocks and then lift and lift your knee as fas as you can. Your foot stays on your other foot. Hold this for 3 seconds and bring your leg back. Repeat this 20 times and then change sides.

SPLIT SQUATS

This variation on the squat is in our opinion just a bit more challenging and fun. You need a bench for this exercise, but you can also use a stool or stack of books.

How to do it:

Step backwards with your right leg and place your toes on the stool. Make sure that your left leg is far enough forward and that your knee does not go beyond your toes when you drop. Bend your knee and now slowly go down. Hold this for a few seconds and come up again. Repeat 15 times and then switch legs. This is a set. You do three sets in total.

PLI√Č SQUATS

You feel like a ballerina while doing these squats, but be honest now. We have all secretly wanted to try that, right? With this variation of the squat you put a little more tension on your buttocks, which makes it a kick ass exercise!

How to do it:

Stand with your feet slightly wider than shoulder width and let your knees and toes point outwards. Keep your back straight and stand on your toes. Drop down now while you tighten your buttocks. Hold this for 3 seconds and come up again. Repeat this exercise 15 times for 1 set. Do 3 sets in total.

BRIDGES

I regularly do this exercise in the gym with both legs on the floor, but I did not yet know the variation with one leg up. Of course I tried it out and I can tell you that it is a big butt burner.

How to do it: 

Lie down on your back with your hands and feet flat on the floor. Bend your knees and lift your body until you reach the bridge position and now move your left leg up while keeping your knee bent. Return your leg and repeat with the other leg. This is a repeat. Do 3 sets of 10 repetitions.

We know for sure that your booty will be well trained after this short workout. And remember, it doesn’t matter what they look like. As long as you are busy, you can be super proud of your booty! 

Lower body exercises with a resistance band

Looking for a new, challenging workout? A resistance band could help you with this! Instead of training only with body weights, make your workout a bit harder¬†with a resistance band. To help you get started and see what you can all do with a resistance band, I’ve¬†listed¬†4 lower body exercises that will put your legs and butt on¬†fire.

Glute kick back

Here’s how to do it:

  1. Hold both ends of your resistance strap in your hands and place the center of the strap on your left foot sole. Keep your elbows and knees on the ground so your back is completely straight.
  2. Hold the strap tight, tuck in¬†your belly and stretch¬†your left leg backwards. Pull your knee back again¬†but don’t touch the ground.
  3. Repeat. Do 3 rounds of 15-20 sets per leg.

Deadlifts

Here’s how to do it:

  1. Tie a knot in your resistance band. Put your feet on the band at hip width and hold the knot in both hands.
  2. Bend your knees a little, lean forward with your upper body so your chest is almost paralel to the floor, but keep your back straight and tighten your abdominal muscles. You should feel a slight stretch in your hamstrings in this position.
  3. Keep your back straight while using your butt muscles to stand up straight again.
  4. Repeat these steps. Do a total of 20 sets.

Glute bridge

Here’s how to do it:

  1. Lie on your back with your knees bent, putting your feet at hip width on the ground. Place the strap over your pelvis, pushing the ends of the strap on the floor next to your hips.
  2. Tighten your abdominal muscles, squeeze your butt cheeks¬†and quickly push your hips up towards a ‘bridge’ position.
  3. Hold this position for 1 second and get back to the starting position in 3 seconds.
  4. Repeat. Do a total of 20 sets.

Tip: You can make this exercise as hard as you want by making the resistance band tighter or looser around your pelvis.

Leg abduction

Here’s how to do it:

  1. Tie a knot in the resistance band and place the strap around the center of your feet. Lie on your back and push your legs up in the air, using your hips.
  2. Hold your arms on the side of your body and push your lower back into the mat. Open and close your legs. (Don’t close your legs¬†beyond hip width.)
  3. Repeat these steps. Make 3 sets of 15 repetitions.

Do you ever workout with a resistance band? If so, what is your favorite workout? 

Are you enjoying some of these exercises without using any weights?¬†Maybe you’ll love these rope jumping exercises as well! >

5 Best celebrity butts on Instagram

“I don’t care about having a good butt,” said no Fit Girl ever. Never before had I seen quite so many #bootygainz on my Instagram newsfeed than in 2015! Fit Girls everywhere were embracing a bigger booty and leg day wasn’t just a thing for Fit Guys; music to the ears of all¬†pear shaped girls out there.¬†So here are 5¬†of the best celebrity butts on Instagram in 2015 to ass-pire to.

We might have already had the year of¬†booty (supposedly it was in 2014 according to the internet) however seeing a¬†well¬†shaped butt always inspires me to get me up off of mine. You won’t get the ass you want sitting on the one you’ve got, is how the saying goes. For now though, let’s sit and take a moment to admire this slideshow of some of the best celebrity butts!

beyonce

1.Beyonce in that dress at the Met Gala around this time last year. Wow.

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