It is time to get your rear end into Booitlicious mode and these 5 exercises are the sure-fire way to do it. No need to and get butt implants, if you do these bootilicious exercises, your glutes will be that perfect C-shape in no time.
Bridges. Start flat on your back with your knees bent and feet on the floor hip-width apart. Tighten your glutes and hamstrings and left your hips and butt off the ground while leaving your shoulders and feet firmly planted on the ground. Hold in the top position for a couple seconds and slowly come back down to the resting position. Do 3 sets of 10 reps.
Squats. So many squats, so little time. Each kind of squat works different aspects of your glutes, so it is beneficial to switch them up to get the benefit of each kind. For the standard squat, start with your legs shoulder-width apart and then lower down as if you were sitting in an imaginary chair until your butt is parallel to the ground. Your heels should not lift up or you will need to widen your stance. To do the Plié Squat, start with your legs wide, at least 3-feet apart and do the same movement. Start out doing 40 squats a day until you are doing at least 100-150 squats a day.
Lunges. Lunges help create that awesome C-shaped bootilicious butt. To begin, start in a standing position and keep your upper body straight and then step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Your front knee needs to be directly above your ankle making sure not to let the lowered knee touch the floor. Do 3 sets of 10 reps on each leg.
Box Jumps. Start jumping on a 12-inch box or a sturdy bench. Jump up onto the box with both legs together in one fluid motion. Do 10 jumps, rest for 1 minute, and do 10 more. Do five rounds of jumps per day. As you get more advanced, increase the height of the box.
Mountain Climbers. Remember mountain climbers from high school gym class? Start this exercise in the pushup position and pull your right leg up to hip level and alternate with the left. Do 20 on each leg and three reps total. As you get stronger, your leg should be coming closer to chest high and you should be doing these quickly with very little rest in between the repetitions.
These five exercises will get your bootilicious in no time flat! Do them 2-3 times a week for 6 weeks and you will be amazed by how great you look and feel!
Penelope (NYC Blogger) says
Well, if my bum will look like that I’m all in!
Colleen says
LOL too bad we couldn’t get it while we slept that would be so much easier!!
Tricia @ Night owl mama says
Once upon a time I had a butt like that but at my age it would take a miracle to get it back LOL but I’d be willing to give some sweat in tears to go a few rounds of those exercises
Colleen says
LOL getting older sucks sometimes! I know exactly what you mean.
Rhiannon Rowland says
I started doing a excercises for beginners here recently, just to get a little muscle back after this past year. A couple of the ones you listed are on there, thankful in small amounts. My butt and thighs have been screaming for days now! 😛
Colleen says
Oh it sucks when your butt is sore hard to go to the bathroom LOL!
Courtney says
I need to get on this if I want a nice booty by beach season 🙂
Colleen says
Beach season I don’t even want to think about that right now LOL
Deb E says
I swear by kettlebells. You have to thrust your hips and clench with swings so it really works. You are so sore the next day though. I’m trying to be more consistent with this in the new year. Oh and your hips hurt too. #nopainnogain
Stefanie says
I really want to try Kettlebells!
Colleen says
Ditto, my husband asked for one, one year and we have had it for years I don’t think it has been used even once!
Colleen says
We have one but I’ve never tried it but I can see exactly what you mean imaging the move.
Rachel @ Following In My Shoes says
Oy — this list makes me tired just looking at it. 🙂
Colleen says
I agree, and now that it is 10:45 I should be tired!
Leilani says
Words cannot explain how much I hate lunges. Squats I can do. Lunges I just hate.
Colleen says
Oh girl I’m so with you I tell my husband all the time I absolutely HATE HATE lunges I feel like I’m just going to fall! But I do enjoy squats.
Mellisa says
I started working out this past week and so far so good but I would have to slowly incorporate these into my routine. It would be worth it to have a nice booty though…lol!
Colleen says
Good for you! I haven’t started but need too!
Robin Gagnon {Mom Foodie} says
I was Just starting to see butt improvement when I bailed on my exercise regime last year. Exercise restarting tomorrow.
Colleen says
Hope you were able to start as planned!
Kathleen says
I am definitely going to be doing these, my booty can use all the help it can get.
Colleen says
If I could just evict half of mine I would be in good shape!
Ty @ Mama of 3 Munchkins says
I somewhat love my bum, but a bigger one would be fantastic.
Colleen says
Hey loving it is an awesome thing good for you!
Julie says
Mountain climbers are killer! They always make be break a sweat. 🙂
Colleen says
I’m sweating just thinking of them LOL!
Angela says
I need to do all of these exercises and more! Mine needs to be trimmed down a bit. 🙂
Colleen says
Your better then me mine needs to be trimmed down a lot LOL!
HilLesha says
My booty definitely needs to get into shape!
Colleen says
I tell mine to shape up all the time but it ignores me for the most part.
Vanessa: thequeenofswag says
I need to start doing these so I can get myself bootilicious. lol.
Colleen says
Get to it solider! 😉
Marcie W. says
I swear by squats! I despise doing them but they certainly perk up my badunk.
Colleen says
They are a great exercise for your lower body in general!
Donna says
Honestly, I haven’t exercised in awhile, but when I do, squats are my absolute faves!
Colleen says
Totally agree love squats
Kelsey Apley says
Thanks for this, always looking for new exercises to do!!! Looks like I need to get to work :-)!
Colleen says
I totally need to get to work!
Anne - Mommy Has to Work says
I need to get busy! Two weeks off and I already gained 2 pounds!
Colleen says
I refuse to get on the scale!!
Julie Wood says
I need to get busy doing some of these exercises to tone my behind.I like all of them, but I am going to start off slow. I hope they help me!
Colleen says
Me too but it is the 18th today and I haven’t even really thought about it. Too much to do so little time.