Kick Butt

As the saying goes, “The only time you get low in life is when you squat”  Give your booty a noticeable lift with our easy tricks and tips for that perfect butt.

DONKEY KICKS

Starting on your hands and knees, keeping your core tight and back flat, raise 1 leg and keeping knee at 90 degrees. Push that leg as high as you can in the air and lower back down, repeat for 12 reps, then switch legs.

Aim for 4 sets of 12 reps.

ADDUCTOR SQUATS

 

Feet stance is wider than hip width; keep your back straight and arms locked with the dumbbell in the middle.

Lower your body weight into a squat then hold before your rise back to the start position.

Aim for 10 to 12 reps.

GLUTE BRIDGES

A two-part exercise, starting with glute bridges.Lying on your back with your knees bent and feet flat on the floor, place the weight on your pelvic area.

Keeping your core tight, rise your hips up off the floor and thrust them as high into the air as you can, squeezing your butt at the top. Keep shoulders on the ground.

Lower hips back down, but do not touch butt to the floor. That is one rep.Perform one set of 12 reps.

KETTLEBELL MOUNTAIN CLIMBERS

Get in push-up position with each hand on a kettlebell, feet hip-distance apart.

Bracing your core and keeping hips down in line with the rest of your body, drive one knee as high as you can in towards your chest.

Return, switch legs and repeat for number of reps.

CURTSY LUNGE

 

Stand with your feet hip-width apart, and, keeping your weight on one foot, take a big step back with your other leg, crossing it behind your left leg (as if about to do a ‘curtsy’).

Bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees. Be sure to keep your core tight the entire time to stabilise yourself. Rise back up into your starting position and do the same thing with the other leg.

Your toes should be pointed straight ahead the entire time, and keep your knee over your ankle to avoid injury.

SIDE LYING LEG KICKS

 

Lie on right side, supported on elbow, legs long and slightly in front of body. Raise left leg to hip height, exhale to kick left leg forward and pulse, inhale, lengthen leg to back x 10 reps.

Add side support: Strengthen arm and shoulder position and extend both legs long in line with body, press body up to a side plank, hold for a slow count to 10.

Repeat on other side.

LUNGE AND PRESS

Start with the weight or kettlebell to the right side, feet shoulder-width apart and abs on. Take a long step forward into a lunge position with your thigh at 90 degrees, parallel to the floor. Take care that your knee is not over your toe.

Next, press the kettlebell/weight above your shoulder in a controlled movement, breathing out as you do this, then return the weight to the hips and step back with feet shoulder-width apart. Repeat on the other side.

Master this first before you go for speed and twists or advanced techniques.

SUMO SQUAT WITH KETTLEBELL

Start by taking an excessively wide stance. The more your feet are apart, the more you activate your glute muscles and not your quads (front of thighs).

Point your feet to 45 degrees away from your body. Holding the kettleball in front of you (arms should not be flexed), with your core engaged and your back kept straight, bend your knees and send your hips backwards, lowering your body and the kettlebell as far as you can without compromising your posture. Try to get the weight all the way to the ground without actually touching it.

Rise back to your starting stance, squeezing your butt at the top of the movement. That’s one rep.

Aim for 4 sets and 15 reps.

GLUTE BRIDGES WITH MEDICINE BALL

Lie flat on your back and place both heels on top of the medicine ball. Push your heels down through the medicine ball and raise your hips up to a bridge position. Lower your hips back down to the starting position. Repeat and complete as many as you can in the recommended amount of work time

SINGLE LEG BALLET KICKS.

How to do it: Start by correcting your posture, drawing your belly into your spine while finding something straight ahead to focus on with your eyes. Keeping your chest up and shoulders back, bring one hand down to touch the opposite toe, staying perfectly aligned and getting the back leg as high as you can.

Do it right: Your aim is to get maximum stretch down the hamstring of your standing leg. This exercise is to be performed slowly and with lots of control. With practice this exercise produces amazing results.