With summer just around the corner it’s time to put our booty on blast and prep for that layer less look we’ve been dreaming of all winter!
I’ve partnered with my friend and Certified Nutritional Practitioner and Personal Trainer, Jessica Morris from Jessica Morris Health, for four easy butt workouts that you can fit into your busy boss schedule and workout regimen.
Let’s get started!
- Booty Band (click for How-To video)
JMH: “When you put your booty band on, put it around your thighs or your shins midway between your knee and ankle. Get into a half squat stance and put your hands in front of your chest. Keep your chest upright and your back nice and flat. From there, walk laterally from side to side, take little steps and keep the tension. Never bring your feet completely together and engage your butt. The band forces you to squeeze your butt. If you get into a squat stance and push your knees out you’ll automatically feel your glutes fire up!”
2. Hip Thruster (click for How-To video)
JMH: “This is great because you can load as much weight on the bar as you want! Obviously with any exercise you want to go lighter when you start and build up as you get stronger. The Hip Thruster won’t just target your butt but also your hamstrings when you don’t them throughout the week. The more you load on the weight, the more you’ll build muscle and that’s how you’ll achieve a nice round butt.”
3. Kettle Bell Deadlift (click for How-To video)
JMH: “This workout is called a posterior chain exercise which means it works the entire back of your body (calves, hamstrings, glutes, back, and upper back). It’s a compound movement and you’re using many different muscles all at once! It’s the best bang for your buck. The Kettle Bell Deadlift is great if you’re short on time and you don’t have hours for the gym. It works your entire body but really targets your butt.”
4. Elevated Split Squats (click for How-To video)
JMH: “Elevated Split Squats work your quad, thighs and core as well as your butt! Take a step forward (larger than a “normal step”). Take a generous step forward and plant the front foot firmly onto the ground. Your feet should be hip width apart with the back foot propped up on the toes (heel off the ground) on an elevated surface. Tuck your pelvis using your glutes and abs. Maintain that spinal and pelvis position throughout the entire motion. Aim for your back knee to go directly down towards the floor, and back up to standing position. Continue on the same leg for desired number of reps and then change legs.”
For maximum results, Jessica suggests incorporating these exercises into your routine 3-4 times a week and adding protein to your diet! 0.8-1gram of protein per pound of body weight is what we should be consuming on the daily (If you’re 100lbs you should have 100 grams of protein a day).
Good luck, friends!