The 12 best exercises to get a tight booty!

Do you want to have a tight butt like J.Lo’s or a delicious butt like Beyonce’s? Let it be known that these women have great assets because they work for them. Even Latifah loves her new booty that she developed by doing specific booty exercises. I have seen many women transform their backs by doing specific exercises for the buttocks and following a healthy eating plan. If you want to create a bikini bottom like Cameron Diaz, do these exercises 3 times a week!

These are the most effective exercises that I always include in a workout designed to tone the butt:

Standing exercises 1-2 series, 15-25 repetitions

1) Single Leg Squats – Body Weight: Start standing with your feet hip-width apart. Lift your left foot 1 inch off the floor and put all of your body weight on your right leg. Send your hips back as if you were going to sit in a chair. Make sure your right knee doesn’t push into your right toe. Drive through your right heel, shifting all your weight onto your right leg, and squeeze your right butt at the top. Repeat for 15-25 reps and then do the other leg.

2) Reverse Lunge: 3lb to 8lb Dumbbells: Start standing with your feet hip-width apart. Step back 3 to 4 feet with your right leg and land on the ball of your right foot. Lower your right knee toward the ground until your left thigh is parallel to the ground. Drive through your left heel, shifting all your weight onto your left leg, and return to standing position by squeezing your left rear. Repeat 15-25 reps and then do the other leg.

3) Squats – 5lb to 10lb dumbbells – Place dumbbells on your shoulders and begin standing with your feet shoulder-width apart. Send your hips back as if you were going to sit in a chair. Lower yourself as far as you can without pushing your knees over your toes. Push back up to a standing position driving through your heels and hips and then squeeze your booty when you reach the top. Repeat for 15-25 repetitions.

4) Side kicks, round kicks and back kicks: Do 15 to 25 repetitions of each kick. If you are a beginner, I recommend that you ask a kickboxing instructor to teach you how to execute these kicks safely with good form and technique.

Floor exercises 1-2 series, 15-25 repetitions

1) Back Kicks on All Fours: Start with a checkmate on your hands and knees. Squeeze your abs to support your back, then push your right leg toward the ceiling, creating a 45-degree angle. Squeeze your glutes when your leg is fully extended, then bring your knee back directly under your hip. Repeat this movement for 15 to 25 repetitions, then switch to the other leg.

2) Fire hydrant on all fours: Start on a mat on your hands and knees. Squeeze your abs to support your lower back and lift your right knee out to the side like a dog lifting its leg to go potty. Squeeze the outside of your glutes, then lower your leg. Repeat this movement for 15 to 25 repetitions, then switch to the other leg.

3) Shoulder Bridge Glute Squeeze: Start on your back with your arms down on the floor, knees bent, and feet positioned about a foot in front of your knees. Propel your hips into the air by pushing through your heels and clench your buttocks. Lower your hips about two inches, then press up squeezing your buttocks. Repeat this movement for 15 to 25 repetitions.

4) Single Leg Glute Squeeze into Shoulder Bridge – Use the same form as the normal shoulder bridge above, except with a slight change. Lift your left foot 2 inches off the ground and balance all of your weight on your right leg, squeezing your right buttocks together each time you lift your hips. Repeat for 15-25 reps and then switch legs.

Cardiovascular exercises 20-45 minutes

1) Hiking or treadmill walking on a 5.0-10.0 slope

2) Stair Climbing or Stair Climbing Machine

3) Ice skating, roller skating or roller skating machine

4) Jogging or 5 sets of 30-90 second sprint intervals with 2-3 minute recovery

I have designed a twenty minute butt and thigh workout DVD specifically designed to firm up the buttocks and it has been hailed by many as their favorite workout. To view “The Hollywood Trainer Glute and Thigh Workout” which includes all of the standing and floor exercises listed above, visit http://www.thehollywoodtrainer.com.

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Category: Sports