Your booty muscles are designed to be the largest, most powerful muscles group in your entire body. And when all of your booty muscles are strong you’ll burn more fat and more importantly sculpt that bum enhancing its shape. And beyond the health benefits, you’ll have a great ass!
To get your bum lifted, sculpted and looking hot, this workout and exercises target the specific muscles of the hip and butt to increase the volume of the muscle and improve the contractile ability of the muscle (making the booty pop). All of this creates a bum that's rounded outward which gives it a higher look. Simply these exercises enhance the size and shape of your bum so you get a hot booty.
The workout: Perform 10-20 repetitions of each exercise and move on to the next exercise with no rest. Once completed all 4 exercises rest 60 seconds then go again. Do at least 5 rounds of all exercises and do this for 7 days straight.
Take a picture day one and then day 7 and make sure you share the bum enhancement with us. We love a great booty.
- Body Weight Squat With Knee Press Out
Place a resistance band around your legs just above your knees. Stand with your feet shoulder-distance apart so that there's tension on the band. Reach your arms forward, parallel to the floor, and bend your knees. Push your hips back and lower into a squat while resisting band. Pause at the bottom for two seconds. Drive into your heels and stand up fully, contracting your glutes at the top. That’s one rep. Do 15 reps.
- Sumo Squat
Stand with your heels shoulder-distance apart, then turn your toes open slightly. Hold a 10-to 20-pound dumbbell in front of your hips. Bend your knees, reach your hips back, and lower down into a squat. Allow your arms to hang so that the dumbbell remains under your shoulders. Lower until your hips are slightly below the level of your knees. Pause at the bottom for two seconds then drive into your heels to stand up. That’s one rep. Do 20 reps.
- Barbell Split Squat
Place a 20-to 45-pound barbell across your shoulders. Your hands should be just outside of the widest part of your shoulders. Take a large step back with your right leg landing on the ball of the right foot. Keep your weight balanced between both legs and your chest up. Bend both knees, and lower down until your left knee is bent at 90 degrees. Press into your left heel to stand straight up stopping at the top. That’s one rep. Complete 12 reps on this side before switching to the other side.
- Dumbbell Side Lunge And Touch
Stand with your feet together and holding five-to 10-pound dumbbells at your sides. Take a large step to the left with your left leg, landing on your left heel. Simultaneously bend your right knee, reach your hips back, and lower into a single leg squat, keeping your left knee above your left toes. Press into your left heel to stand up, stepping back to the starting position. That’s one rep. immediately step outward with your right leg, performing the same move on the other leg. Continue alternating legs for a total of 30 reps.
Article credits: Women's health magazine