Firm up your booty and tighten your abs with these ten targeted moves
I ready to work her booty? We have ten movements that will blast your buns (and work your abs while you’re at it). Follow along with this training-first do the four movements heating, and then come up the hard work with three killer supersets for a fabulous ass.
Complete this exercise 3 times a week on alternate days, and finally will end as Bootylicious, you’re dying to show it off.
Joking aside, this training will torch calories and get sweaty. And that certainly felt in the caboose of tomorrow! Watch the video demonstration on how to do each of the movements, then read below for instructions for heating and training. And good luck!
Do 5 to 10 reps of each move; 10 to 15 reps of the Sideways Band Shuffle
Do one or two sets total.
Here are your warmup moves:
The Single-Leg, Single-Arm Reach
Facedown Hip External Rotation
Single-Leg Hip Extension
Sideways Band Shuffle (you’ll need a resistance band for this one)
We’re going to take you through 3 supersets, which means pairs of exercise moves. Within each superset, do 10 to 12 reps of each move, without resting between moves. Once you’ve done all your reps for both moves in the superset, rest for 30 to 60 seconds.
Here are the workout supersets:
Stability-Ball Hip Extension Leg Curl (you’ll need a stability ball for this one)
Dumbbell Bent-Knee Deadlift (you’ll need two dumbbells for this one)
Superset 2: (Again, do 10 to 12 reps of each move, back-to-back, and rest for 30 to 60 seconds after)
Dumbbell Step Up (you’ll need a step/bench, and some dumbbells)
Stability Ball Back Extension (you’ll need a stability ball for this)
Superset 3: (Same story here: 10 to 12 reps of each move back-to-back, rest for 30 to 60 seconds after)
Elevated Reverse Lunge (you’ll need a step/bench)
Dumbbell Straight-Leg Deadlift (you’ll need two 5- to 8-lbs dumbbells)
And that’s it! For more great workouts that tone, tighten, and lift your backside,