October 28, 2014

Workouts for a Round Booty

What female doesn’t want a perfectly rounded butt?  It’s something we all strive for so I have compiled a list of my favorite workout moves to help your behind. Try to incorporate some of these workouts into “leg day” and notice the difference!

1. Single Leg Deadlift

Single-legged-deadliftsHold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position. Do 3 sets of 12.

2. Sumo Squat

sumo_squat_1Stand with your feet roughly twice shoulder-width apart and point your toes outward. With that stance, pick up a fairly heavy dumbbell and hold one end at arm’s length with both hands firmly gripping to the inner portion of the upper weight, as shown. Pull your shoulder blades back and lift your torso upward. Bend your knees and slowly lower until the top portion of your thigh is parallel to the floor. Pause, and slowly return to the starting position while making sure that your knees are pointing in the same direction as your toes throughout the movement. Do 3 sets of 12.

3. Single Leg Squat

The-Side-LungeHolding a pair of dumbbells, stand with your feet and knees together. Take a large step with your right foot to the right side and lunge toward the floor. Make sure your right knee does not extend past your toes and keep your left leg relatively straight. Push off through your right foot to return to the start to complete one. Do 3 sets of 12.

4. Bridge with Plate

weighted_gluteal_bridgeLie flat on the floor on your back with the hands holding a plate on your pelvis and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. Slowly go back to the starting position as you breathe in. Do 3 sets of 12.

5. Curtsy Lunge

c_lStand with your feet hip-width apart, hands on your hips. Take a big step back with your left leg, crossing it behind your right. Bend your knees and lower your hips until your right thigh is nearly parallel to the floor (shown). Keep your torso upright and your hips and shoulders as square as possible. Return to start. Perform 10 reps and repeat, stepping back with your right leg. Add dumbbells once you master the movement with perfect form. Do 3 sets of 12.   PHEW!  I love a good leg workout, but coming out of this your legs (and booty) may feel like jello!  Enjoy!  Let me know what you think. :)

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