October 01, 2015
8 Simple Steps To A More Bangin' Booty!
Want to take your booty from flat to fab? Get an envy-worthy butt that pops in yoga pants with these simple and quick moves. No one says you have to be stuck with the cheeks you were born with, because sculpting your ideal shape can be done!
This workout was conceived by Cosmopolitan and designed by renowned fitness and health coach Elizabeth Bracero. It specifically targets your derriere and delivers results almost instantly. Elizabeth recommends completing 20 to 25 reps of each exercise at least 4 times a week. Here is how to kiss your flat butt goodbye!
Stand with feet about shoulders-width apart and elbows bent. Sit back on heels, bring elbows to knees and explosively pop up. Extend arms toward the ceiling, now land on the pad of the foot with soft knees.
Start with wide legs and bent knees and toes pointed 45 degrees outward. Clasp hands in front of chest and jump with feet together. Jump back to starting position rapidly, and remember to keep hips low. 
Take one step forward. Come up on back toes and bend knees 90 degrees. Keep shoulders directly over hips. Bring forward foot back to start, and repeat on the opposite side. That is one rep.
Stand with feet together holding a 10 or 15 pound weighted bar. (Two 5 or 7 pound dumbbells work as well). Bring weight onto heels and keep knees locked while hinging forward from the hip. Lower the weight towards feet and squeeze butt and thighs as you return to starting position. Keep the neck in neutral alignment with the spine. 
Get on all fours and extend left leg at a 45-degree angle so the toe points beyond the back left corner of the mat. Squeeze butt and raise the leg into a high arc while keeping the spine straight. Lower down and point beyond the right back corner of the mat. Trace that arc while returning to starting position. This is one rep for this side. 
Get onto all fours with your hips over knees, toes tucked under for stability and shoulders over wrists. Place a 5 or 8 pound weight in the nook of the right knee. Keep hips square to the ground and knees at a 90-degree angle. Lift the right heel straight up toward the ceiling until the knee reaches hip height. Lower while maintaining control and squeezing the glutes. That's one rep for this side. 
Stand on a step or low bench which is no higher than 1 foot. Transfer weight into right heel, and step back and down with the left leg, landing with a straight leg and on the left toes. Keep shoulders over hips. Bend knees 90 degrees and squeeze glutes to come back up to a standing position before shifting weight into the front heel. Now come back up to standing on the step. Do this on the opposite side to complete one rep. 
Lie face-up on a mat with arms along sides and palms face down. Bend knees 90 degrees with feet flat on the ground, and extend the left leg. Engage core and squeeze butt while pressing into heels. Now lift hips up until there is a straight line between knees and shoulders. Lower while remaining in control to complete one rep. Do reps for this side, then switch to opposite side.
Give this amazing routine a try and tell us if it worked for you! What are your secrets to an out-of-this-world booty?
Source: Cosmopolitan
This workout was conceived by Cosmopolitan and designed by renowned fitness and health coach Elizabeth Bracero. It specifically targets your derriere and delivers results almost instantly. Elizabeth recommends completing 20 to 25 reps of each exercise at least 4 times a week. Here is how to kiss your flat butt goodbye!
Stand with feet about shoulders-width apart and elbows bent. Sit back on heels, bring elbows to knees and explosively pop up. Extend arms toward the ceiling, now land on the pad of the foot with soft knees.
Start with wide legs and bent knees and toes pointed 45 degrees outward. Clasp hands in front of chest and jump with feet together. Jump back to starting position rapidly, and remember to keep hips low. 
Take one step forward. Come up on back toes and bend knees 90 degrees. Keep shoulders directly over hips. Bring forward foot back to start, and repeat on the opposite side. That is one rep.
Stand with feet together holding a 10 or 15 pound weighted bar. (Two 5 or 7 pound dumbbells work as well). Bring weight onto heels and keep knees locked while hinging forward from the hip. Lower the weight towards feet and squeeze butt and thighs as you return to starting position. Keep the neck in neutral alignment with the spine. 
Get on all fours and extend left leg at a 45-degree angle so the toe points beyond the back left corner of the mat. Squeeze butt and raise the leg into a high arc while keeping the spine straight. Lower down and point beyond the right back corner of the mat. Trace that arc while returning to starting position. This is one rep for this side. 
Get onto all fours with your hips over knees, toes tucked under for stability and shoulders over wrists. Place a 5 or 8 pound weight in the nook of the right knee. Keep hips square to the ground and knees at a 90-degree angle. Lift the right heel straight up toward the ceiling until the knee reaches hip height. Lower while maintaining control and squeezing the glutes. That's one rep for this side. 
Stand on a step or low bench which is no higher than 1 foot. Transfer weight into right heel, and step back and down with the left leg, landing with a straight leg and on the left toes. Keep shoulders over hips. Bend knees 90 degrees and squeeze glutes to come back up to a standing position before shifting weight into the front heel. Now come back up to standing on the step. Do this on the opposite side to complete one rep. 
Lie face-up on a mat with arms along sides and palms face down. Bend knees 90 degrees with feet flat on the ground, and extend the left leg. Engage core and squeeze butt while pressing into heels. Now lift hips up until there is a straight line between knees and shoulders. Lower while remaining in control to complete one rep. Do reps for this side, then switch to opposite side.
Give this amazing routine a try and tell us if it worked for you! What are your secrets to an out-of-this-world booty?
Source: Cosmopolitan