This fat-burning routine will sculpt your booty in time for bikini season.
We’ve already shown you how to tighten up your abs in your living room. The next sculpted body part up for, uh, grabs in our home workout series? The booty
These six moves will help to build muscle while toning your glutes.
What you’ll need: • Two mid-weight dumbbells, 10-15 pounds.• A yoga mat or towelThe routine: Add this circuit to the end of your total body or cardio workout for optimal results. Perform 2-3 rounds, 3-5 times per week.
1. Plié Dumbbell Squat
Hold the dumbbell with both hands at the top of the weight. Start in the standing position, feet wider than your shoulders, knees slightly bent, arms straight down. Bend your knees, squatting until your thighs are parallel to the ground, lowering the weight toward the ground at the same time. “Keep your weight in your heels,” suggest Kant for extra stability. You should not come up on your toes. Return to the starting position, standing straight. This is one rep. Repeat 12-15 times.
2. Weighted Dumbbell Lunges
Standing straight, hold a dumbbell in each hand at your side. Lunge your right leg forward, bending your knee until it at a 90-degree angle. Your knee should never come in front of your toes. Return to starting position and repeat on other side. “If you have the open space, or are outside, feel free to do walking lunges, keeping the weights at your side the entire time,” suggests Kant.
3. Body Weight Squats
Standing tall, bring your feet into a hip-width stance. Bend your knees and lower your body until your legs are at a 90-degree angle, or your thighs are parallel to the floor. For stability, feel free to keep your arms out in front of your chest, or to clasp your hands together in front of your chest as you lower. Again, you want to stay tight, keeping your weight in your heels. You should not come up onto your toes, ever! Repeat 20 times.
4. Hip Raises
Lie face up on the floor, knees bent keeping your feet flat. Raise your hips up until your body is in line from your knees to your shoulders. “Flexing, or tightening, your glutes at the top of the hip raise is key,” says Kant “you really want to focus on pulsing the muscle in order to make the exercise effective.” Slowly lower your hips back to the floor, this is one rep. Repeat 10 times for one complete set.
5. Donkey Kicks
Start on all fours, hands directly under your shoulders, knees under your hips at 90-degree angles. Keeping your right knee in position, raise your left leg behind you, knee bent, until your thigh is in line with your torso (or parallel to the floor). Keep your foot flexed, reach toward the ceiling, squeeze your glutes and return your knee to the ground. Kant says, “Your back should remain flat, not curving or arching as you lift your leg.” Make sure you you’re your leg up in a controlled motion, being mindful of the muscles you’re using, staying tight throughout the rep. Repeat on right leg. 15 reps per leg.
6. Dumbbell Deadlifts
Stand straight, feet hip-width apart. Place 2 dumbbells on the floor in front of your feet. Bend your knees, lowering your body to grab the dumbbells. Keep your back straight throughout the exercise. Stand up with the dumbbells. This is 1 rep. Repeat exercise, keeping your weight in your heels and your back straight. Repeat 12 times.“For the best, and fastest, results,” says Kant, “this circuit should be combined with high-intensity workouts or cardio sessions 3-5 times per week to burn fat while building muscle.”