Who have never dreamt about having a toned and lifted booty a la Beyonce? Today, I’m sharing with you 4 of my favorite moves to get that bootylicious going!
Sumo squat with calf raise
This move will help you tone your glutes, thighs and calf.
Stand with your feet larger than hip width apart, your toes turned outside. Squat down, paying attention for your knee not to go pass your toes (to protect your knee joint).
Once you are in squat position, lift your heels off the floor for a few seconds and then bring them back down and come back to the start position.
Repeat this move 10-15 times.
Here is a side view to see how to align.
This move is one of the best to strengthen your hip abductors such as the glutes.
Lying on your side, align your shoulders, butt and feet and rest your head on your hand or arm, whatever feels more comfortable for you.
Bend your knees at about 45 degrees angle, legs and feet together.
Open your knee towards the sky, making sure your heels stay connected to each other.
A tip to do this move correctly is to place your hand along your iliac crest. This with help you avoid to rotate and incorporate the low back, which is usually the most common fault during this exercise. By placing your hand in this position you should feel the contraction of your glutes.
Repeat this move 10-15 times and then switch to the other side.
Single leg bridge
This move is perfect to work your glutes as well as your hamstrings (back of the upper leg).
Lay down on your back with your knee bent, feet on the floor and hands by your side. Raise one leg off the floor and then raise your hips while tightening your glutes and abs to create a straight line from shoulders to knees. Think about pulling your belly button towards your spine.
Then lower the body down slowly, paying attention to your spine.
Repeat this move 10-15 times and then switch to the other leg. Yes, yes we do have two legs to work on :p
Last but not least is the Frog move. Even if the name is pretty funny, trust me, you are going to feel this last move! It doesn’t only work your glutes but also your lower back muscles, hamstrings and inner thights. So get ready for this one 🙂
Lie down on your stomach with your face supported by your arms. Bend your knees and open them to the side, like a triangle, feet flexed and heels pressed together. Keeping your heels touching, squeeze the glutes and lift your thighs off the floor as high as you can. Lower your knees back to the starting position and repeat 10-15 times.
If you have time and want a complete workout, don’t hesitate to do these 4 exercises for 3 rounds in total.
Let me know what you think about this routine and don’t hesitate to share your favourite moves.