0

Your Cart is Empty

March 19, 2018 4 min read 1 Comment

While we may be squatting and lunging until getting off the toilet is torture, this won't guarantee we get a shapely, strong rear-end. It’s obviously not through a lack of trying, but it is through a lack of understanding of glute anatomy. These classic butt-sculpting movements target mainly the larger glute muscle groups, and often leave the smaller, deeper muscles in need of some serious attention.

Well, no more.

Today, you're going to learn how to exercise your butt for optimal aesthetic appeal and functional health. All it takes is 5 moves, and a more targeted approach to training.

Do these exercises as a circuit for a killer rear workout. You’ll feel the difference right away, and with some hard work and dedication, you’ll soon be seeing the difference too.

What you'll need:

Other than motivation and a few minutes, all you need to complete these exercises is a timer. These moves can be done with your own bodyweight, any time, anywhere.

This said, if you're finding your glute training has plateaued and you want to see some serious results, pick up a Booty Band. This ingenious gear will not only provide you with some extra resistance  — so you can push harder, build more lean muscle and torch more fat — but it also helps to guide your movement while simultaneously forcing your stabilizing muscles to work harder.

The result?Better gains, a perkier behind and healthier, more balanced body.

Time & Sets

Do each exercise as described for 50 seconds. Take a 10 second rest before moving on to the next. Complete the entire circuit 3-5 times.

  • Side Lying Clam

  • Lie on your left side, keeping both knees bent. Flex your hips to 30 degrees.
  • Keep your heels touching and pelvis still while simultaneously moving your right knee away from your hip by contracting the outer-side of your buttock. This is a very slow, small and targeted movement.
  • Bring your right knee back to center, but don’t let it rest against your left. Repeat the movement again for 50 seconds. Rest for 10. Switch sides. When you’ve completed one set on each side, move on to the next exercise.

Band Walk & Squat

  • Grab your Booty Band, and attach the straps around each ankle. If you don't have one, start at the next step.
  • Stand tall with your feet hip width apart. Take a step out to the left side, going as wide as you can.
  • Squat down, sitting deep into your heels and lifting your chest up so your spine is flat and long.
  • Stand up and bring your right foot in toward your left, so your feet are hip-width apart again.
  • Squat again.
  • Stand and step your left foot out to the side as wide as you can.
  • Squat. Repeat the sequence moving side to side for 50 seconds. Rest for 10 seconds. Move on to the next exercise.

Arabesque Kick

  • Begin on the floor, on your forearms and knees.
  • Lift your left leg off the floor, flexing your foot it and swinging it up and out to your right side.  Your torso and left leg will rotate slightly and the sole of your foot should be facing the right side.
  • Bring your left leg back to center, and repeat on the same side for 50 seconds. When time is up, take a 10 second rest and perform the exercise on the other side for 50 seconds. Move on to the next exercise.

Perfect this exercise without use of a Booty Band, first. Once you’ve master the move, attach your straps to your ankles and perform the sequence.

Back-and-Forth Back Kick

  • Grab your booty band, and attach the straps around each ankle. If you don't have one, start at the next step.
  • Stand tall with your feet hip width apart. Squat down, sitting deep into your heels and lifting your chest up so your spine is flat and long.
  • As you stand up, kick back with your left leg, extending it out as far as you can behind you. Focus on squeezing your glute, and -- if you have a Booty Band -- working against its resistance.
  • Bring the left foot back to center and squat again. As you stand up, kick back with your right leg. Repeat for 50 seconds, alternating sides after each squat.

*If you find this move too challenging, concentrate on the walk and ditch the squat.

Skater's Lunges

  • Stand with your feet hip-width apart.
  • Take your left leg diagonally back so your foot lands on the other side of your right leg. Simultaneously, bend your supporting right leg, performing a lunge.
  • Keep your chest lifted, and your spine long and strong.
  • Bring your left leg back to center, placing your feet hip-width apart. Repeat the movement with your right leg, continuing to alternate sides until 50 seconds is up. Rest for 10 seconds.
  • Return to the start of the circuit to resume your next round  — unless this was your last set, in which case, you're done and on your way to a better booty.



Booty Band Bundle

The Key to a Well Rounded Butt Workout

The BodyRock Booty Band comes in 4 resistance levels, and target inner & outer thighs, glutes, shoulders, and core. Portable and efficient, they're great for travel workouts on-the-go!

Get all 4 for just $39.90 - 39% Savings!


Buy the Bundle Now

1 Response

Angel
Angel

March 21, 2018

For the arabesque kick – does the leg remain bent at the knee when raised or straighten out?

Leave a comment


Also in Insider News

Which Is REALLY the Best Diet for Weight Loss?
Which Is REALLY the Best Diet for Weight Loss?

February 25, 2020 11 min read

We're weighing in on the best diet for weight loss. Low-carb, plant-based or intermittent fasting--which will really help you drop the pounds. Find out!
Read More
#BackGoals! Add This No-Equipment Back Exercise to Your Next Workout
#BackGoals! Add This No-Equipment Back Exercise to Your Next Workout

February 21, 2020 1 min read

Try this no-equipment back exercise in your next workout and start building a stronger back and core. Jenny Lam shows you how it’s done!

Read More
The 4 Best Lower Body Exercises for Fat Loss
The 4 Best Lower Body Exercises for Fat Loss

February 19, 2020 2 min read

Amp up your fat burn and use the best lower body exercises for fat loss in more of your workouts. BodyRock Trainer Jess Shaw will show you how. 

Read More
Shipping & Delivery

Fast, Express Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it just takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.