5 moves to build that sexy booty you've always wanted ! For this exercise all you need is a 10- 15 pound dumbell and a yoga matt ! For ultimate results, complete entire workout 2 times !
Glute Bridge Thrusts- 25 reps
Get ready to lift that booty ! Begin with your dumbell placed ontop of your hips. Start the movement by driving through your heels, extending your hips up. Your weight should be supported by your upper back and the heels of your feet. Extend up as far as possible, squeeze your glutes and then come back down to starting position.
Glute Bridge March- 25 reps
Lay down on your back and place your feet flat on the floor with your weight placed ontop of your hips. Next, raise hips up until your body forms a straight line from your knees to your shoulders. Hold this position and begin raising your left knee up so that your foot comes off the floor.Place foot back down on the floor with your hips still up and glutes engaged and repeat on opposite foot. This movement should look like you are slowly marching ! Complete 25 reps and then slowly lower hips to the mat.
Single Leg Glute Bridge Thrusts- 15 each leg
The single leg glute bridge is a great way to advance the basic glute bridge. Begin like you would for the regular glute bridge with your dumbell placed ontop of your hips. Extend one of your legs straight up towards the ceiling. Drive up through your heels and upper back, lifting your hips as high as you can. Try to keep hips level during this exercise and make sure not to swing the raised leg as you lift up and down. Keep core engaged to keep your lower back from getting injured. Repeat 15 thrusts on each leg.
Fire Hydrant Kick- 15 each leg
To do the fire hydrant, place your hands underneath your shoulders and your knees underneath your hips. Raise one leg out to the side, keeping the knee bent to 90 degrees. Lift it as high as you can while keeping your arms straight and then kick leg out to the side so that your leg becomes straight. Hold for a second or two at the top. Lower down and then repeat. Complete all 15 reps on one side before switching to opposite leg.
Squat Pulses- 25 reps
Hold dumbell infront of your chest, standing with feet hip width apart . Perform a squat and hold it at the bottom as you pulse a few inches up and down for the entire exercise. Keep core engaged and complete 25 slow pulses.