A perky butt is something you need to work hard to achieve and once you reach that point, you need to work equally hard to maintain.
Gravity is not kind to the glute area and this is why we need to dedicate at least two days a week to training this muscle group. Of course, you can’t work the glutes without giving the legs a workout too, so there’s some incentive and an added bonus for all those sweat hours you’re about to invest.
This is a timed circuit that should be performed straight through, resting only to change positions or exercises. At the end of the circuit, take a long deserved break of about two minutes, sip on some BCAAs to keep those muscles pumped and burning fat and start over for a total of 3 to 4 sets.
Booty Butt Kicker
Side Lunge Slide – 3 – 4 minutes each side
Assume a speed skater’s stance with your outside leg on a towel. Make sure your other leg, your anchor leg, has a firm grip on the floor so that you don’t accidentally find yourself in the splits! Ouch! With a straight back and tummy tucked in tight, slide the outside leg out until your knee is at a 90-degree angle, then slowly pull the leg back in to return to the beginning. This one you’ll feel in your inner thigh too. Take your time on this one as it requires some balance and poise. Use your arms to help with balance. Repeat for 3 to 4 minutes then switch sides and repeat on the other leg.
Plié Squats – 1 minute
You can use a dumbbell. kettlebell or medicine ball for this exercise. Holding the weight in both hands, standing with a straight back and feet in a wide stance and toes pointing outward, knees slightly bent. Inhale as you bend the knees in a controlled fashion and lower you body until your thighs are parallel to the floor. Pushing your body up, keeping your back straight and the weight in your heels, straighten the legs. Repeat for one whole minute.
Chair Pose to Reaching Lunge – 1 – 2 minutes
This is a combo move that involves some plyometrics for some explosive movement that will help elevate your heart rate and burn more fat. Standing with feet shoulder-width apart, lower your butt down as if you’re about to sit in a chair (you can use a chair or bench behind you for more support, but don’t touch the seat). From this position, you’ll power out from the left leg, sending it back, bending the front leg for a full lunge, reaching the arm out in front as you establish the position. Jump back up into Chair Pose and repeat on the opposite leg. Keep alternating between legs for one to two minutes.
Plyo Lunges – 2 – 3 minutes
Standing with feet shoulder-width apart and hands on your hips, jump into a lunge, then hop up and switch legs. Keep alternating legs for a full two to three minutes.
Squat to Warrior III – 4 – 5 minutes
Starting in a full squat, raise yourself up, kicking the left leg back and tilting your body forward reaching the arms out in front of you to balance, keeping the core strong and parallel to the floor. Return to a full squat position and repeat on the opposite leg. Keep alternating between legs for a full four to five minutes.
You can repeat this circuit for a total of 3 to 4 times. If you aren’t a little wobbly after this workout, then you’re doing something wrong!