Who doesn't want a better booty? It's time to give a little TLC to your backside. Starting today and throughout the month, Skinny Mom challenges you to take a few minutes each day (don't worry, you have a few rest days!), committed to toning and shaping a better butt. You'll increase the amount of reps you do each time, until you get to 150! Hopefully you like counting by twos because you'll be starting with two reps each and ending the month with 50! To make it even easier, you only have to focus on four exercises. These four moves focus on the function of the gluteal muscles, which is the best way to approach a more robust build. Take a look at the challenge, then see info on each exercise below — plus bonus stretches to help you unwind.
Weighted Donkey Kick: Begin on all fours and pop a dumbbell behind one knee, bending the leg to secure it. Make sure your hands are under the shoulders and the spine is neutral. As you lift the leg, lift from the glutes, not the back! Flex your foot like you're stamping the ceiling with it. See more on the move here.
Reverse Lunge to Front Kick: Get that booty burning with a combo lunge to kick! This will get your heart rate up, too, which means more blood flow and increased fat burn. Start with the feet under the hips and send one leg back into a lunge. Create 90-degree bends out of both knees, keeping the front knee behind the toe. Get low! Lunge out of it and explode into a front kick. Keep your standing leg slightly bent to protect the joints and maintain balance. Your kicking height is your choice! See more here.
Glute Bridge with Dumbbell: Lie on your back with your knees bent and feet on the floor about 1 foot apart from each other. Take a dumbbell and hold it over your hips. Squeeze the glutes and scoop the lower belly into the spine as you lift the hips up. You want to create a straight line from the tops of your knees through the hips and back until you get to the shoulder blades. Inhale and control the release to the floor without arching your back or slamming your tailbone to the floor. Check it out here.
Weighted Sumo Squats: Stand wide with the toes turned out; chest is lifted. Hold a weight between the legs with straight arms. Drop down into a sumo squat, aiming to get the thighs parallel with the floor. Squeeze your buns together to lift out of the squat. Keep your pelvis close to the front instead of behind you like a traditional squat. Check it out here.
STRETCH IT OUT.
Backside getting sore?! No kidding! Check out these helpful stretches, holding each one for 30 seconds to 2 minutes. Take full breaths, melting into the stretch more with each exhale.
Piriformis Stretch: Lie on your back with both knees bent and feet on the floor. Cross one ankle over the top of the other knee, pulling that leg toward the chest. See more here.
Side Lying Quad Stretch: Lie on your side with your head resting on your arm. Keep your body in a straight line as you bend the top leg and grab the ankle with your top hand, releasing the quad and hip flexor. See more here.
Pigeon Stretch or Double Fire Log: Pictured first is the pigeon stretch. Start in a high plank to downward dog, lift up one leg and send it to the front. Keep your hips square to the floor and lean over the top leg, stretching the arms out in front of you. See it here.
Double Fire Log: The pigeon stretch isn't for everyone, so try the double fire log position instead. Sit tall and root your hips to the floor. Slowly lean forward with each exhale without lifting the hips. If your right leg is on top, reach the hands to the left side for a deeper stretch. Check it out here.
Disclaimer: The content of the Skinny Mom blog and website, including text, graphics and images, are for informational purposes only. The content of this blog is not intended to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have. Do not disregard professional medical advice. Not all exercises are suitable for everyone.