During these warm months, we all want to look and feel our best when we walk out in a pair of shorts or a bikini at the beach. This week, I am bringing you an excellent lower body Booty Bands workout. Booty Bands are great for targeting the muscles in your Booty—the gluteus maximus, gluteus medius, and gluteus minimus.
Get a sculpted, lifted and round appearance with the following workouts. They have been designed to define your glutes, improve your posture and increase your fat burning potential.
You can do this targeted toning session anywhere – at home, at the gym or the beach (my all time favorite place).
So no excuses, ladies.
What you will need:
A Booty Band and a bottle of water to stay hydrated.
Let’s get started.
Bridge Pulsing— 30 reps
This is a great exercise to begin your workouts since it really targets and activates the glutes.
Place your Booty Band around the top portion of your legs. Lie down on your back with your hands at your sides, knees bent and feet flat on the ground, hip-width distance apart. You don’t want your feet too far out and neither too close in. Squeeze your glutes and abs and lift your hips a few inches off the ground (you want a straight line going from your knees straight to your shoulders). Walk your feet together. Hold the bridge pose and push out your knees to the sides, keeping your feet touching. Slowly return your knees to touch for 1 rep.
You are doing an abductor movement while in a static bridge pose. You will feel this working the outside of your glutes and this is what will give you that roundness appearance in your Booty.
Hip Bridges With Alternating Leg Extension and Abductor — 20 reps
This next exercise is about isolations which means you will be working one leg at a time; putting most of the focus in that one glute. This ensures that you really feel the burn and that way – you will be firming, lifting and rounding that booty.
To start, place your Booty Band just above your knees. Lie on your back with your hands at your sides, knees bent and feet planted firmly on the ground – hip-width distance apart. Squeeze your glutes and lift your hips a few inches off the ground to get into the bridge pose.
Extend your right leg out until it’s straight and touching the ground. Lift the same leg a few inches off the ground, extend to the side (abductor) and return to meet your legs and then down to the ground. This is one rep. Continue for 20 reps and then switch to the other leg.
Focus on touching your heels on the floor each time. After you are done, try the Figure Four stretch to help relieve the muscle ache. To stretch, lie on the ground and cross one leg over the other with the ankle resting on the opposite knee. Hold this position and take steady, deep breaths.
Scorpion Pumps — 20 reps
This is probably one of my favorite workouts and it is also blowing up with the Booty Bands’ members. In order to do the Scorpions, you will need a padded bench or something similar you can lay on. Although, you can choose whatever you want to do these on – I have seen a tree stump, a couch, a bed and even on top of a car. Just be safe and careful before you attempt these.
Start with your Booty Band just above your knees. Lay face down on a stool or a flat surface with your hips right on the edge so that your legs (and knees) hang down vertically. Your spine should be in a neutral position and stay like this for the entire exercise. Bend your knees to a 90 degrees angle, touch your heels together and send your glutes straight up. Lift your feet up in an arc towards the ceiling until your thighs are parallel to the ground. Squeeze your glutes tightly at the top and pause for a few seconds while flexing your feet (Scorpion pose).
You will feel the burn, trust me. You’ve got this.
Slowly lower your legs back down to starting position. This is one rep.
Step Up — 20 reps on each leg
These will lift your mood as well as your derriere. It is one of the best booty exercises to work on strength, power and balance on each side. It targets the main large muscles of the legs, particularly the glutes and helps form a nice shapely booty.
To begin, place your Booty Bands right above your knees. Stand in front of a bench, chair or step. Place right foot on the bench and step up, engaging your right glute to lift. Straighten right leg to stand tall, then slowly lower, sending hips back and bending right knee. This is one rep. Repeat with the other leg.
Hydrants— 10 reps both sides
To begin, place your Booty Band just above your knees.
Get on all fours (dog position) with your hands under your shoulders and knees under your hips. Engage your core muscles so that your spine is in a neutral position, neither arched or hunched. Without shifting your hips, lift you right knee out to the side. You want to aim to get your thigh parallel with the ground (this can require some flexibility so don’t be discouraged). You will look like a dog marking its territory at this stage.
Squeeze your glutes in this position for a few seconds before slowly returning to the starting position. This is one rep. You want to do 10 reps on each leg.
Make sure you keep your core engaged so you are not shifting your hips during the exercise. Try to keep constant resistance in the Booty Band so if you don’t come all the way back down to the floor that is perfectly fine.