SIMPLE MOVES FOR A KICK-ASS BUTT
I’ve been getting off my tushy and putting it into action of late with some seriously toning moves to create the booty of my dreams (or at least a slightly less wobbly one!)
Like most of the nation, I spend a hell of a lot of time sat on my behind – working, writing, watching Netflix, because what else is there to do right now?
I’m not normally one to be influenced by the latest “trends” (beauty, fitness or otherwise) but I have noticed the humble behind is getting a lot of airtime lately, with many women looking to sculpt and shape their butts.
So, with this as inspiration, I decided to get off mine and get toning. My goals are realistic and I’m not looking to rival the Kardashians here – I’m just looking to whip my booty into shape in time for summer.
So, every night when I log off and shut down my laptop, I don my workout kit and follow three simple moves. They don’t take long and I’m only on week two and already noticing the difference…
1) Goblet squat
First on my list is the trusty goblet squat. The difference between a regular squat and a goblet squat is where you hold your weights (assuming you use weights, you don’t have to). In a regular squat you carry the weights at your shoulders, but during a goblet squat you hold a weight, such as a kettle bell or dumbbell, in front of your chest.
Here’s how: Stand with your feet a hip-width apart, holding your kettle bell or dumbbell in front of your chest with your elbows pointing downwards. Keeping your back straight, look ahead, bend your knees and push your hips back as you lower into a squat position. Sit as low as you can then push back up. That’s one rep complete!
Number of reps: I usually bookend my workout with these and opt for 15 reps at a time. You can also use speed play to add intensity and mix things up by lowering slowly into the squat then powering back up. Little note… they’re much easier at the beginning of the workout!
2) Leg lift
This looks deceptively easy but I’ve found it to be a real killer!
Here’s how: Start on your hands and knees on your mat – knees under your hips and hands under your shoulders. Next, straighten your left leg, raise it into the air and flex your foot (toes pointing downwards). Now, hold it there for a few seconds before engaging your glutes and lifting your leg a few inches higher and back again – that’s one rep done. Remember to keep your core pulled in tight.
Number of reps: Hold your leg there and do 15 raises (or reps) before returning it to the mat and doing the same on the other side. You can make it harder by using a resistance band around your thighs so lifting your legs is more of a challenge.
3) Glute bridge
This next one is my favourite, mainly because I get to lie down!
Here’s how: Lay on your back on your mat with your knees bent and feet flat on the floor. Keep your arms by your sides with your palms facing downwards. Next, engage your core, squeeze your glutes and push your hips up towards the ceiling (or sky if you’ve taken this workout outdoors). Keep your shoulders and upper back on the ground and hold for a few seconds before lowering and repeating.
Number of reps: I like to do 20 of these in total. I usually do 10 then take a 30-60 second break before completing a further 10. You can make it harder by using a kettle bell or dumbbell, which you can place and hold along your lower abdomen between your hipbones.
Post workout coffee
I like to finish my workout with plenty of water before jumping in the shower. I use a coffee scrub alongside my usual SkinSanity body wash – the caffeine is said to help boost circulation, reduce inflammation and temporarily reduce cellulite, while the exfoliating effect of the granules or beans themselves helps to smooth the skin.
This whole session needn’t take more than 20 minutes, so it’s super convenient and easy to fit into most working days. These exercises really work all parts of your butt as well as your core and thigh muscles. What’s more, they don’t require any equipment, apart from a small dumbbell and resistance band should you wish to include them.
I’m not a qualified fitness instructor, so always consult your physician or personal trainer before trying any of these moves if you have any health concerns. Most of them can be modified and made easier if you have any strains or injuries to be mindful of.
I hope they give you some ideas and they help you on your way to your booty goals J!