Tuesday, December 27, 2016

11 Moves for a Perfect Bubble Butt


11 Moves for a Perfect Bubble Butt

“Booty booty booty booty rockin’ everywhere” – Some Rapper

Feel like you’re butt is a little flabby for your liking? Or just want to make you great butt that much greater!?

If you said yes to either of those, then this workout is EXACTLY what you need!

We’ve got your back, or, well, your buns… so get your bun lifting game on with these 11 exercises:

1. Toe squats

Do this right now: Stand on your toes, squat down, come back up, (and this is important) when your reach the top of the movement, stand tall and SQUEEZE the HELL out of your butt.

On every movement you do for your butt, make sure you SQUEEZE at the top of the exercise. This is the hidden secret to having a butt so perfect you can set a drink on it.

Perform 3 sets of 20.

2. Jump Squats

Squat down while sitting balls of your heels, then explode upward as if you just got Ryan Gosling’s phone number.

Perform 3 sets of 10 reps.

3. Glute Bridges

Press through the balls of your feet and drive your hips as high to the sky as you can.

A common mistake people make is not driving their hips high enough and making eye contact with anyone while doing this move (ha!).

Perform 3 sets of 15 and remember to hold at the top for 3 seconds squeezing your butt.

4. Scissor Jumps

Same as the lunge but a little more advanced.

Your goal should be to drive yourself as high into the air as you can while not falling and making a fool of yourself. If you live in an apartment complex and hate your downstairs neighbors, this is a great way to sculpt your butt and annoy them at the same time!

Perform 3 sets of 10 total reps.

5. Kickbacks

Drive you leg high into the sky as if kicking away all the haters.

Perform 3 sets of 15 reps on each glute.

6. Sumo Squats with Weight

Great for your butt and working those hard to hit inner thighs. Use as much weight as you feel comfortable with and remember to SQUEEZE that butt at the top of the movement!

Perform 3 sets of 20 with whatever weight you feel comfortable using.

Make sure to invest in a good set of dumbbells for your home.  They are very inexpensive and a great place to start.

7. Lunges

So painful, but so good for you. If you want a great butt and legs, there’s no faster way to get it than to lunge your little heart out.

Perform 100 total reps and add dumbbell weight when this becomes easy.

8. Fire Hydrant Exercise

The top of your booty (gluteus minimus) is a different muscle than the larger part (gluteus maximus).

While most exercises work the Maximus, you should give the Minimus some attention if you want that perfect butt.

Perform 3 sets of 15 reps.

9. Bulgarian Split Squats

This is one of our favorite moves at Health and Happy Hour. The key is to get low and press through your butt on the way up.

Perform 3 sets of 10 reps.

10. Single leg bridges

Same as regular glute bridges butt on one leg (see what we did there?).

Takes some time getting used to and the balance will come later on. Just try to keep your leg as straight as possible.

Perform 3 sets of 8 reps.

11. Squat holds

Let’s finish strong here ladies. The big mistake women make when performing this exercise as shifting too much weight into the toes.

Sit back on the heels try to think of anything OTHER than the pain you’re in.

Perform 1 round for 2 minutes.

11 Moves for a Perfect Bubble Butt


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