It’s All About the Booty!

Written by Kari Keenan Tuesday, 01 November 2011 20:46

Kim Kardashian has made thousands of dollars off hers. It’s rumored that Jennifer Lopez has hers insured. Sofía Vergara is well-known for hers. Special jeans are made specifically to showcase it. Songs are written about it. What am I talking about? The booty, of course!

Very few of us are genetically blessed with a high, round, perky booty. But don’t despair! It is possible to shape that booty into a work of art.

There are several glute exercises available on here FitnessRx. Sonia Gonzalez and Bethany Wagner-Cisternino both give some tips and exercises for great glutes. I want to share a lower body workout that incorporates some of those exercises and also includes some plyometrics for added cardio and fat burning benefit.

Do each set of exercises three times and then move on to the next set.

Set 1
15 Kneeling glute kickbacks
20 Bodyweight squats

Set 2
15 Standing cable glute kickbacks
10 Bodyweight walking glute lunges (10 each leg)

Set 3
10 Adductor isolation (sit forward in the seat and really squeeze your glutes with each rep)
15 Bodyweight curtsy lunges (10 each leg)

If you need to add more reps to the plyos in order to increase your heart rate, add more. But remember to squeeze your glutes with each rep for all of the exercises.

When you’re finished with the workout, spend some quality time on the stepmill or the stair stepper. Both of those machines also target the glutes and will help shape your lower body to be tight, lean, and toned.

Do some or all of these exercises each week along with your regular workouts and a clean diet, and soon you’ll see some uplifting changes in your booty!

Kari Keenan
National-Level NPC Figure Competitor
FigureGirlWorld.com