Monday, December 28, 2015

Mission: Fit Monday | At-Home Booty Workout

I don't know about you guys, but I definitely overdid it with the pumpkin cheesecake this year. Don't get me wrong, it was totally worth it, but now it's time to whip this booty back into shape – literally. While squats are a great compound exercise, meaning they work multiple parts of the body all at once, they're not ideal if you want to really hone in on the glutes. And if I'm being completely honest, doing a million squats can get old, real quick. If you're with me, read on for some of my favorite butt-toning exercises that you can do in the comforts of your own home, squats not included!

For a good burn, do 4 rounds x 20 reps of the following exercises with little or no rest between exercises. Rest 60-90 seconds in between rounds.

1. Single Leg Glute Bridges

Lie on your back with your knees bent and feet flat on the ground, hip-width apart. Extend one leg. Push up off the ground using the bent leg, raising the hips as high as possible and squeezing the glutes. Lower back down until your butt hovers right above the floor. Repeat all reps on one side before switching legs.

2. Hip Thrusters

Lying on your back with knees bent and feet flat on the ground, simply thrust your hips up towards the ceiling as high as possible and squeeze your glutes at the top of the movement. For a challenge, carefully place a weighted object over top your hips and perform the exercise.

3. Leg Kickbacks (Pointed)

Get in tabletop position (with all fours on the ground) and extend one leg. With your foot pointed, kick up as far as you can, squeezing your glutes at the top of the movement. Repeat all reps on one side before switching legs.

4. Toe Taps

Get in tabletop position and extend one leg. Kick your leg up as you would in a normal kickback but upon return, tap your foot on each side of your mat or general area.

5. Side-Lying Leg Lifts

Lay down on your side with your hips and legs in line. Lift your top leg up towards the ceiling and concentrate on squeezing your glutes at the top. Repeat all reps on one side before switching legs.

What's your favorite booty exercise? Let me know in the comments!

xo – Sc

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