3 Bootylicious exercises
Summer is the perfect time to strive for a perfectly toned backside that will leave a lasting impression. Here are three moves for a booty that will turn heads.
Nicole Palacios of Perfect Fit Personal Training and Wellness swears by these three moves for a rockin' booty!
Bulgarian split squats
Besides being an effective booty toner and strength builder, the best part about this exercise is that there are no excuses! You can do Bulgarian split squats during commercial breaks, in intervals while walking your dog or taking a jog in the park or even during conference calls (just close your office door)! Start by standing in a front of a chair or bench. Take a lunge stance with your front toes and knee pointing forward and place your rear leg on the chair or bench that is behind you. Slowly lower towards the ground keeping your front knee behind your toes. Repeat ten to 15 times on one side and then switch legs. If you’re new to this exercise, start with an object that is lower to the ground until you’ve established proper form and work up to an object that is higher off of the floor to increase the challenge as you build strength. To add even greater intensity, hold a pair of dumbbells in each hand as you squat.
Prone hip extensions
For this booty builder, you'll need to grab a pair of light hand weights (about two to five pounds). Starting from a table top position on your hands and knees, place the light dumbbell behind one knee. Squeeze your hamstring and calf together to hold the weight in place, and flex your foot. Keeping the knee bent at a 90 degree angle, press the sole of your foot up to the ceiling and repeat 20-30 times, before you switch to the other side. Engage your belly muscles to build a firm core foundation at the same time. If you have sensitive wrists, modify by making fists instead of placing flat palms on the floor.
Plié overhead lifts
Using light to moderate hand weights, this move turns a classical ballet position into a butt booster! Start standing in a plié position, with toes turned out, heels in and about two to three feet of space in between your feet. Holding onto either end of the weight with both hands, bend your knees down into a deep sit and drop your arms. As you stand up, press your heels toward the floor as you straighten the legs, squeezing the thighs together and lifting the weights overhead. Repeat 20 to 30 times.