Titika Girl Brigitte Hermanns, health and wellness expert, shares with us her top 5 booty blasting moves.
These five exercises will help to tone and target your butt, completely equipment-free! I would recommend completing 10 reps of each of these exercises (10 on each leg, so 20 total per exercise), then repeating this circuit 3 to 5 times, depending on your fitness level. If you want to intensify this workout I would suggest adding ankle weights for extra resistance. This is an excellent way to take this routine to the next level!
Throughout these exercises, make sure to keep your back flat and abs pulled in tight. This will help to effectively engage your back and core as well during these exercises.
Who’s ready to work that booty? Let’s do this!
Exercise #1
REPS: 10 on each leg
On all fours, extend one leg out fully with your toes pointed and touching the ground. Then kick up slowly with control as high as you can. Pause at the highest point and hold for 2 seconds, then with control bring your leg back down to the ground in the starting position. This is one rep.
Exercise #2
REPS: 10 on each leg
On all fours, bring one knee up and out to the side moving it away from the midline of the body. Once as far out as possible hold, for 2 seconds. Then return your raised leg back in line with the other leg, to the starting position. This is one rep
Exercise #3
REPS: 10 on each leg
On all fours, bring one knee up and out to the side moving it away from the midline of the body. Once in this position, extend your raised leg out straight, so that it is parallel to the ground. While your leg is fully extended, hold for 2 seconds. Then bring your leg back into the bent raised position. This is one rep.
Exercise #4
REPS: 10 on each leg
On all fours, bring one leg out straight behind you. With control, raise it up as high as possible. Once in this position, hold for 2 seconds. Then with control lower your extended leg back to meet the other leg in the bent starting position. This is one rep.
Exercise #5
REPS: 10 on each leg
On all fours, bring one leg straight out behind you, raising it up parallel to the floor. Once parallel, bend at the knee so that your lower leg is perpendicular to the ground. This is the starting position. From here, raise your bent leg up as high as possible, hold for 2 seconds. Then lower your thigh with control back down to be parallel to the ground. This is one rep.
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I would recommend stretching after these exercises to help reduce muscle stiffness and to increase flexibility.
Enjoy your workout!
Brigitte
The Fit Hive By Brigitte
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