- A version of this post first appeared on The Balancing Act.
Yep, it takes work, hard work, but nothing worth having comes easy. So get ready to build that booty–and do this 6 Week Booty Building Workout Challenge with me! Every Monday I’ll be posting a new at-home workout that has been created by one of my besties and certified PT Nikki Stockill.
I love workouts that you can do at home that you only need a workout mat for (if you don’t have one, just use a towel on a carpeted area). Go through these moves 4 times per week to lift, tone, and shape your derriere!
Booty Building Workout – Week One
For best results, try to get through this workout at least twice per week.
Reps – A rep (short for repetition) is the amount of times you do the exercise before having a rest.
Sets – A set is the amount of times you’ll do your lots of reps. So for example, one lot of 12 reps is 1 set, 2 lots of 12 reps is 2 sets etc.
Rest – Is the amount of time you wait between sets. So for example if the rest time is 45 seconds, do your 12 reps, then wait 45 seconds before beginning the next set.
X 2 rounds
Exercise Number of Sets Number of Reps Rest (between sets)
Squats 3 20 30 seconds
Glute Bridge 3 20 30 seconds
Donkey kicks 3 15 each leg 30 seconds
Stand with your feet shoulder width apart. You can place your hands behind your head. Begin the movement by flexing your knees and hips, sitting back with your hips. Continue down to full depth if you are able, and quickly reverse the motion until you return to the starting position.
Lie face up on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms as straight line from your shoulders to your knees. Pause in the up position, and then lower your body back to the starting position.
Get on your hands and knees, with wrists aligned under shoulders and knees under hips. Drawing your abs in, lift your left leg parallel to the floor, with knee bent, foot flexed. Return to starting position and repeat. Switch sides.
Are you feeling the burn? Come back next week for more! 🙂
Also by Amelia: 5 Ways to Feel More Alive
Why Feeling Burned Out is Okay – and How to Recover
More booty workouts: Yoga for Lifting and Toning Your Butt
Booty Building Workout Week 2!
Photo: Amelia Bidgood