1. SQUATS
The BOOTY OG- Plant feet firmly on the ground,angle your feet outward towards 10 and 2 0’clock. Bend knees, keep back straight and lower as if you were about sit that thang on a chair. Keep back straight and weight in heels! Complete 3 sets of 15
2. DONKEY KICKS
The scientific name is “quadruped bent-knee hip extension,” but like myself, I’m sure you prefer the nickname lol To execute this exercise assume starting position on all fours: knees hip width apart, neutral spine and hands under shoulders.As you lift your right leg, brace your core and keep your knee bent. Press your foot directly towards the ceiling. Complete 3 sets of 15
3. BRIDGES
In addition to building those buns, Glute Bridges strengths the erector spine and helps prevent injuries to the lower back! Lie on back with bent knees and flat feet stacked under knees. Engage core, squeeze glutes as you lift your hips to the ceiling. Complete 3 sets of 15
4. BRIDGE VARIATION: SINGLE LEG BRIDGE
This a variation of the bridge, don’t worry it’s still suitable for beginners! Take the same steps as the Bridge. Instead of lowering immediately, raise your right leg slowly to the ceiling, while keeping your pelvis raised and level! Repeat on opposite leg.
5. SQUAT W/ RESISTANCE BAND
Want to add a little spice and/or challenge to the OG squat? Use a resistance band! Place the band right above your knees and proceed as usually! Complete 3 sets of 15
6. GLUTE KICKBACKS
Standing bootywork!! Stand firmly on all four corners of your feet. Place your band right above the knees. With hands on hips, engage your core to stabilize your body. Shift weight to left leg, squeeze your right glute you lift your leg. Repeat on opposite leg. Complete 3 sets of 15
7. ABDUCTOR LIFTS
Instead of kicking backwards, we’re going to LIFT to the side! Have you ever used an abductor machine? Well this is the alternative, boo. Again starting with a stable foundation of both feet grounded on the floor. Standing with feet shoulder width apart, hands on hips, chest up and open. Raise right leg as high as comfortable, squeeze your glute with each lift. You will feel this in your outer bootyyy! Complete 3 sets of 15
8. DONKEY LEG LIFT
Similar to our donkey kick sister exercise, except we have added the resistance band and knee is not BENT! The resistance band should be beneath your knee. The execution of this move is similar to the donkey kick. Bracing core while on all fours, raise a straight right leg, squeeze your glutes. Complete 3 sets of 15
Try it out and let us know how this home workout is helping you obtain the perfect bootyyy!!! for that sexy summer bikini. Also, don’t forget to check out @fabulouscoco_ on Instagram.
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