1. Reduce processed sugars and high sodium intake, then load up on real vegetables with some fruit instead
2. Hydrate daily by drinking (water) half of your body-weight in ounces. e.g. If you weigh 160 pounds, you would drink 80 ounces of water- that’s 10 measured cups (a cup is 8 ounces, and tall dinner glasses usually contain about two actual measured cups).
Infuse with some mint leaves, cucumber slices, a squeeze of lemon or splash of organic Apple Cider Vinegar to help you enjoy drinking water and detox while you’re at it.
3. Eat more protein. A lot of women, especially, may not get enough protein in their diet. If this is you, start with half of your weight in grams. e.g if you weighed 160 pounds, start by consuming 80 grams of protein daily.
Top Booty Exercise #1: PLIES IN SECOND
A Plie is a “bend” in Ballet terminology. We can’t get enough of it’s simplicity in our Passion Barre classes.This is the exercise to add definition and shape to your butt, and narrow your thighs. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed out to the sides. This is a called “second position”. For balance, hold your arms in front of you. While keeping your back and torso upright and straight (no leaning over or poking of the booty backwards) slowly lower your bottom to the ground until your thighs are parallel to the floor. Hold this for five seconds and stand back up. Repeat 8 times.
Now repeat the whole sequence, but as you hold your plié, add tiny 1-inch range pulses up and down.
Top Booty Exercise #2: HIP LIFT (BRIDGE)
A great exercise to work your glute muscles is the hip lift. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg.
Now repeat the whole sequence, but as you hold your bottom and lower back of the floor, add tiny pulsing lifts. Ooh yeah!
Top Booty Exercise #3: LEG LIFT
To do a leg lift, lie on your side and prop yourself up on your elbow. Raise your top leg slowly into the air, as high as you can, so your legs make a “V” shape. Hold for a few seconds, and then slowly lower your leg. Repeat 8 times, turn onto the other side, and lift the other leg.
Now repeat the whole sequence, and add 1-inch range pulses to your lifted leg.
Top Booty Exercise #4: LUNGE
An amazing exercise that targets the muscles of your butt, thighs, and hips is the lunge. Putting one foot out in front of the other, lower your body toward the ground, keeping your abdominals tight and your torso straight. Lower until the front knee is bent at 90 degrees and not extended past your toes. Stand back up and then extend the opposite leg and bend. Perform 8 repetitions. For an increased workout, hold dumbbells in each hand.
Repeat and try these with tiny pulses as well.
Top Booty Exercise #5: BANDED SHUFFLE
This is a great exercise to get your heart pumping and work your buns. To do this exercise, you’ll need an elastic sports band. Stand up straight with your legs hip-width apart and tie the band around your lower legs. Squat down until your thighs are parallel to the floor, your back is straight, and your abdominals are tight. While in this squatting position, take several steps to the left, then several to the right. You may need to use your arms for balance, but your butt muscles should feel a workout.
ALSO, DID YOU KNOW?:
Running or walking outside or on the treadmill are other great exercises that work your butt while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 30 to 45 minutes at least three times a week, including walking or running each time.
Burn, Baby, Burn! Remember to stretch after doing these. There are more where these came from, but these 5 exercises are excellent ways to burn extra fat off the booty while adding the definition you desire. Not used to working your gluteal muscles? You’ll definitely feel the burn the first few days, but the end result will be worth the effort!
The one and only way to reshape your body (and your booty) is with a combination of blast cardio exercises in a form you will enjoy, a healthy diet, and the right resistance workouts targeted for the butt and thighs like those offered in our Passion Barre and Karingah! classes.