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Shibley Smiles

5 Exercises to Get You Bootilicious

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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.

5 Exercises To Get Bootilicious

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!

Comments

  3. 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! 😛

    Reply

  5. 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

    Reply

  8. 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!

    Reply

  20. 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!

    Reply

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