Growing up and then through my early 20s having a big booty was not desired. "Oh my god Becky, look at her butt"
The smaller the better.
So really from the 90s to mid 2000s we were all walking around with flat pancake bums.
Then appeared Instagram and the famous booty shot. Kim K was a peach icon and all of a sudden the rise of the big booty came about.
To begin with, Insta was filled with a bunch flat bum shots until the upcoming fitness influencers showed us how it was done.
Then everyone was up in the gym just workin' on their peachness.
I loooove a good booty workout
And you may be stuck on what exercises to do because maybe squats and lunges just aren't cutting it.
So here are 3 simple exercises to do with or without a resistance (booty) band.
These exercise target different areas of the glutes to really help work on that desired "round" appearance.
Set a tabata timer to
(lots of free ones on the app store)
4 sets
60 seconds per exercise
15 seconds rest between exercise
Repeat 1-3 times
Exercise #1 Crab Walks
* Feet hips width apart - if using band place it just above your knees.
Come down into a seated squat position and hold that for your 60 seconds, then taking off on the left leg walking sideways for 3 steps, staying in the seated position and maintaining tension on the band. Then go back the other way leading with the right foot. Repeat for the entire 60 seconds.
Exercise # 2 Glute Raises
* Lying on your back - if using band keep in the same position as last exercise.
Bend knees and bring heels closer to your bottom, position hips width apart.
Turning your tummy muscles on, squeeze your glutes and lift your hips up towards the ceiling. Keeping hands and upper back on the ground.
Really squeeze the glutes on the way up then lower back to the ground and repeat for 60 seconds.
Exercise #3 & #4 Donkey Kicks
* Position yourself on your hands and knees - for those using a band place the band just on your knees so you are kneeling on it.
Draw the belly button into the spine and then take the right knee out and raise the foot up as high as possible keeping as much of a 90° angle in the leg as you can. Bring the knee down and into the chest repeat that leg for 60 seconds then go on to do the other leg on the next set.
If you would like to see the movements of the exercises and workout along to the time, I've included my YouTube video here to follow along to.
This goes for the 4 minutes and you can simply hit repeat as many times as you wish.
Happy booty days 🍑
Exercise # 2 Glute Raises
* Lying on your back - if using band keep in the same position as last exercise.
Bend knees and bring heels closer to your bottom, position hips width apart.
Turning your tummy muscles on, squeeze your glutes and lift your hips up towards the ceiling. Keeping hands and upper back on the ground.
Really squeeze the glutes on the way up then lower back to the ground and repeat for 60 seconds.
Exercise #3 & #4 Donkey Kicks
* Position yourself on your hands and knees - for those using a band place the band just on your knees so you are kneeling on it.
Draw the belly button into the spine and then take the right knee out and raise the foot up as high as possible keeping as much of a 90° angle in the leg as you can. Bring the knee down and into the chest repeat that leg for 60 seconds then go on to do the other leg on the next set.
If you would like to see the movements of the exercises and workout along to the time, I've included my YouTube video here to follow along to.
This goes for the 4 minutes and you can simply hit repeat as many times as you wish.
Happy booty days 🍑
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