3 simple moves for your Summer booty!
A good strong booty is the perfect accessory for every active woman, complementing every outfit from tights and jeans to booty shorts and bikinis!
But contrary to popular belief, you don’t need to spend hours slugging it out on a stair master to get a defined derriere, just tack these booty boosting moves onto the end of any workout and you’ll have a bangin’ booty in no time.
Fit Ball Glute Bridge
Perfect for targeting the Glutes and building strength in your behind! Lying flat on your mat, place the fitball under your feet, with your legs at a right angle. Hands are by your sides on the floor, relax your neck.
Bracing through your middle and squeezing your bottom, push your heels into the Fitball to raise your hips up to the ceiling. Squeeze and hold at the top, then return slowly to your starting position. If you find the Fitball a little too unpredictable, you can do this with your feet on the ground!
Sets: 3-4
Reps: 15
Kettlebell Sumo Squat
A great resistance movement that strengthens your glutes and your quads! Start by holding your kettlebell in your hands, with your feet nice and wide. Angle your feet out to 45 degree’s to take pressure off your hip flexors, particularly if you struggle with flexibility. Stand up tall, brace your middle, push your bottom behind you and slowly lower yourself down into your squat. Make sure your weight is back through your heels and your knees are following your toes! To come back up to your standing position, push through your heels, squeeze your butt and stand up tall!
Sets: 3-4
Reps: 15
Kettlebell Straight Leg Deadlift
Let’s not forget our hamstrings! A strong backside requires strong hamstrings! Standing with your feet about shoulder width apart, facing forwards. IMPORTANT TIP: To prevent your shoulders from rounding through this movement, keep your eyes up, and squeeze your shoulder blades together – perfect posture! Keeping your legs fairly straight, slowly lean forward at the hips, pushing your bottom behind you. Keep the movement slow until you feel a nice stretch on your hamstrings. Push through the heels again, and stand up tall!
Sets: 3-4
Reps: 15
Article and images by Move Nourish Believe.