Happy Halloween! In honor of this spooky holiday, I put together a BOO-ty workout for y'all. I brought in the help of my boyfriend, Jacob, who just so happens to have a degree in Exercise Science (I didn't even know that was a thing!). So let's put on our workout gear, and get ready to booty-booty-booty-booty-rock it everywhere!
1. Glute Bridges
The glute bridge is meant to be a warm-up exercise to help activate the glute muscles. This is important because when the muscles are activated, the muscle will be used more during weighted exercises, and you will achieve better results- aka, #BootyGains. Glute bridges can also be used as a "superset," or a mini exercise in between your harder, weighted exercises.
To do this exercise, Jacob notes to make sure that you keep your heels as close to your butt as possible. Also, make sure you raise your hips as high as you can while making sure to squeeze those butt muscles! If you want more of a challenge, you can raise your hands in the air in front of you, so you have to work harder to stabilize yourself.
2. Reverse Lunges
Reverse lunges are a versatile exercise you can do with a variety of weight equipment. You can use dumbbells (like I am in the below photo), barbells, or kettle bells! The added resistance from the weights is what is going to firm and tone the muscle. Jacob explains that just using your body weight as resistance won't build the shape most women are looking for. Basically, using weights is key!
To start your reverse lunge, stand straight up with your feet shoulder width apart. With one leg, stride straight back, and bend your knee so you are just barely touching the ground. To stand back up, drive through the heel of your front leg, which will emphasize the glute muscle. You should do 8-12 reps on each side, either completing all reps on each leg at a time, or alternating legs.
3. Romanian Deadlift (RDL)
Sounds scary, right? Nope! The Romanian Deadlift is a very simple movement- it is basically just a bend at the hips. This movement is what is going to isolate most of the glute muscles, whereas many of the other exercises will work other muscle groups as well. Like the reverse lunges, RDL's can be done using dumbbells, barbells, or kettle bells.
To do this exercise, start standing straight up with your feet shoulder width apart. The first movement is to push your hips straight back, making sure to keep most of your weight on your heels. Keep bending over as far as you can, as long as you keep your back straight! Return to your starting position by pushing your hips back forward and squeezing your glutes at the top.
4. Bulgarian Split Squat
This exercise requires a little bit more balance because you have one foot on the ground and one foot on the bench. This is great for your core too because you have to stabilize and maintain good posture while being on one leg. The split squat will isolate each butt cheek more than the other exercises and will help correct any right and left leg imbalances.
To do the Bulgarian split squat, stand in front of the bench and reach one leg back and rest the top of your foot on the bench. Make sure you have a good distance between yourself and the bench. To do the movement, keep 60% of your weight on the heel of your front foot and 40% of your weight on your back foot. Simply drop your back knee until you feel a slight stretch in the hip flexor of your back leg.
There you have it! 4 great BOO-ty exercises to keep that booty poppin' this Halloween!