If you’re just like me, my butt and thighs have always been my ‘trouble areas’. I was born with a flat butt and didn’t realize what an asset a great butt would be (physically, aestheically and emotionally) until I started working out.
With a lot of hard work, I was soon able to get my pancake butt to ‘pop’. So, ladies, if you’re like me and had to start from scratch in building a solid butt, do not fret – with time, and weights, you are going to be able to build strong, shapely glutes, that men can’t help but stare!
But I understand that not all of you are comfortable using weights – so if you are reluctant to use weights for any reason, here are 3 easy moves you can do to give yourself a nice booty – and then you strut it right back down to the gym. Let’s get going.
How this workout works: Do each exercise for 90 seconds, one after the other with no rest in between. Once you’ve completed all three, give yourself a pat on the back, rest for 30 seconds, then repeat the circuit again. Do up to 4 circuits per workout. Aim to do this workout 3 times a week on non-consecutive days. The beauty with this workout is that you can do it anywhere.
1. Bodyweight Squat
- Stand tall with your feet hip width apart and your arms down by your side
- Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels
- As you are lowering into the squat your arms will start to raise out in front of you for balance
- Keep a neutral spine at all times and never let your knees go over your toes
- The lower body should be parallel with the floor and your chest should be lifted at all times not rounded.
- Pause then lift back up in a controlled movement to the starting position
2. Lunge Kick
- Stand with your feet together.
- Take a long stride forward with one foot, pointing your foot and knee in the same direction.
- Bend your rear leg until your knee almost touches the ground.
- Push off your rear foot and bring that leg forward with your knee in a cocked position.
- Kick at an imaginary target, then cock your knee again.
- Continue the same movement with your other leg.
3. Glute Bridge
- Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor.
- Gently exhale. Keep the abdominals engaged and lift your hips up off the floor. Press your heels into the floor for added stability.
- Inhale and slowly lower yourself back to your starting position.