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This article explores the exercises that will assist you in building a nice, well-rounded backside.
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Ladies let's face it! If you are not genetically pre-disposed to having a kardashian booty, there aren't any amount of squats and lunges you can do to get it. But!( pun intended) There is a bright side: You can build YOUR best booty! You can sculpt, firm, tone, lift, build your way to better butt, a booty that fits your body type! Whether you're looking for a smaller rear end, or a bigger rear end this workout is perfect for that! Add ankle weights for even better results! I want you to perform these exercises in circuit format,( one after another). There are 4 stations I want you to perform the 4 stations twice. I call this workout the Booty Builder. It's short but it's intense! All you'll need is your interval timer, a yoga mat, water, and ankle weights/weights are optional. Set your Interval timer for 15 seconds rest; 45 seconds work; and 4 rounds. Here's the workout. Station One Squat Jumps 45 seconds Rest 15 seconds Super Skater Side Lunges (right leg) 45 seconds Rest 15 seconds Squat Jumps 45 seconds Rest 15 seconds Super Skater Side Lunges (left leg)45 seconds *before moving on take a sip of water rest for 2 minute and proceed to the second station* Station Two Mountain Climbers 45 seconds Rest 15 seconds Donkey Kicks (right leg) 45 Seconds Rest 15 seconds Mountain Climbers 45 seconds Rest 15 seconds Donkey Kicks (left leg) 45 seconds *rest for rest for 2 minutes and sip some water before moving on to station 3* Station Three Split Lunge Jumps 45 Seconds Rest 15 Seconds Reverse Lunge Kick ups (right leg) 45 seconds Rest 15 seconds Split Lunge Jumps 45 Seconds Rest 15 seconds Reverse Lunge Kick ups (left leg) 45 seconds *Take a sip of water rest for rest 2 minutes before doing the final station* Station Four Sumo squat knee ups 45 Seconds Rest 15 seconds Side abductor leg raise (right leg) 45 seconds Rest 15 seconds Sumo squat knee ups 45 seconds Rest 15 seconds Side abductor leg raise ( left leg) 45 seconds This the end, rest up for a couple of minutes. and then do it again! :) If 2 circuit's is not enough for you do 3 for a super set! But only if your hardcore! LOL Here are some video's of how to do these exercises! Squat Jumps Super Skater Side Lunges:* in this video he brings his leg straight back, I'd prefer if you'd bring it diagonally behind the stabilizing leg. His way is fine too. If this is hard hold on to a chair while doing it. =)* Mountain Climbers Donkey Kicks Split Lunge Jumps Reverse Lunge Kick ups Sumo Squat Knee ups Side Abductor Leg Lifts
Buy Now Choose your country here USA & Rest of the World You will be redirected to your country's retail website Ergonomic design for even weight distribution , relieving pressure while doing hip thrusts and squats. The Booty Builder Barbell Pad allows you to focus on your form without pain. Made from high-quality, high-density, thick foam rubber for increased durability. Multiple open and close cell foam, absorbing all shocks for increased comfort and reduced injury. Quick-Slip design for easy and fast installation on any barbell. Fits any bar without movement. Just clip the bar pad on the bar and start exercising! Anti-Slip matte finish to reduce risk of slippage and increase grip on the shoulders. Relieves painful pressure on your vertebrae allowing you to focus on your lift! Perfect size to fit in your gym bag!
Destiny Stephens, 21, from Ontario, Canada, has revealed how she transformed her flat bottom into a Kardashian-style 'bubble butt' without doing a sin...
Fitness guru Tammy Hembrow is the owner of a world-famous booty. And on Tuesday, the 25-year-old showed off how she builds her pert derrière with resistance bands.
Trainers say it's an effective exercise to end leg day.
Who doesn’t want a perfectly shaped gravity-defying butt? These exercises will target – tone & firm up your glutes & thighs fast. Want a firm bum? Look no further! Lose the flopping booty and get a perfectly toned posterior with this 10-minute firm butt workout. These exercises will help you to strengthen your buttocks, thighs, back and get you a […]
