The Ultimate Beginner Booty Workout – 10 Minutes To A Better Butt!
Try out this amazing beginner booty/glutes workout designed by Camilla Elden. You can check out her instagram here: http://instagram.com/camillaelden for more amazing fitness pics, exercises and motivation!
This workout combines 6 amazing lower body exercises that targets the glutes and lower body. Guaranteed to give you a good workout.
Try and complete this workout with as little rest as possible. Exercises where there are alternating legs means complete 3 sets of 10 on both legs.
Bodyweight Squats Technique
1. Stand in a comfortable stance, feet slightly wider than shoulder width apart and have the toes flared out a little.
2. Slowly lower yourself by reaching back with your glutes while maintaining a strong core and lower back. Keep your toes and knees in a line and keep your toes on the floor.
3. Keep your chin up, chest out, head neutral and eyes looking forward and slightly down. Maintain a nice fluid motion and keep your spine and back in a controlled position
4. Go below parallel, so that your butt goes just below your knees. If you find this difficult, go as low as you can manage.
5. Push through the heel to push yourself back up.
Bulgarian Split Squat Technique
1. Stand in a split stance with your back leg elevated on something i.e. a bench/step. While in this position, shift your weight slightly forward so your front leg is engaged and is doing all the work.
2. Keep your front foot on the ground, toes and heel both touching the floor and lower your body until your knee touches or comes very close to touching the floor.
3. Push yourself back up to the starting position while focusing on using your front leg to do all the work.
1. Keep your upper body straight, shoulders back and neutral with your chin up and keep your eyes looking straight forward. Keep your core solid and engaged.
2. Step forward with one leg, lowering your hips until your knees are bent at a 90-degree angle. Keep your front knee directly above your ankle and make sure your other knee stays just above the floor. Keep the weight on your heels and push back up to the position you started from.
3. Repeat the exercise with the opposite leg forward.
Box Jumps Technique
1. Stand in an athletic position, with your feet shoulder width or slightly wider than shoulder width apart, at a comfortable distance from the box, make sure the box is at an appropriate height, work your way up from a lower height if your are just starting.
2. When you are ready to jump, quickly drop into a quarter squat, extend your hips, swing your arms forward, and push your toes through the floor to jump and propel yourself up to the box.
3. When you land on the box, try and land as softly as possible and maintain your balance throughout.
Kick Backs Technique
1. Position yourself on the ground with your hands and knees on the floor, keeping your back flat and not arched.
2. Extend one leg out fully behind you, contracting the hamstrings, quads and glutes of this leg as you do.
3. Hold for 2 or 3 seconds, then return to your original position.
4. Repeat with the opposite leg.
Step Ups Technique
1. Stand in front of the step with your feet approximately shoulder width apart.
2. Step up onto the step with one leg in a smooth motion, pulling yourself up onto the step.
3. Raise the opposite knee up to hip level in the same motion.
4. Step down off the step with the same foot that was raise and then follow with the other foot, returning to the original position.
5. Repeat the movement alternating the lead leg each time.