6 Booty Workouts You Can Do In Your Bedroom
Back when boobs were the center of attention, it was easy for every high schooler to spend $60 on a Victoria’s Secret push up bra.
But now that pop culture is all about the booty, it’s much less socially acceptable to wear push-up underwear (although, they do exist).
Instead, we have to actually work for a perky butt. But, you don’t have to tackle the intimidating-looking squat rack or even leave your house to get a quick booty workout in.
We got Karena of Katrina of Tone It Up to show us some awesomely effective lower body workouts that you can do without leaving your home. All you need is a mat and some dumbbells. Karena and Katrina recommend doing the routine 2-3 times for “maximum booty lifting and toning.”
1. Plank Leg Lifts
What it does: Tightens your booty, hamstrings, shoulders, and core!
How to do it: Begin in a plank position with your hands directly below your shoulders and core engaged. Lift your right leg into the air, squeezing your booty. Slowly lower back down. Complete 20 reps then switch sides.
2. Laying Hip Abduction
What it does: Sculpts your outer thigh, booty, and obliques!
How to do it: Begin laying on your left side with your left hand supporting your head, right leg straight, left bent behind you. Slowly raise your right leg directly into the air so that its in line with your body. Lower back down. Complete 20 reps then switch sides.
3. Back Lunge + Shoulder Raise
What it does: Tones your shoulders, quads, arms, and booty!
How to do it: Hold a dumbbell in each hand and stand with your feet together, arms down, dumbbell in front of your hips. Step your right leg back and lower down into a lunge. Make sure your knee doesn’t go past your toes. As you step into the lunge, raise your arms straight in front of you until they are parallel to the ground. Maintain a slight bend in your elbows. Return to start. Alternate legs with each rep. Complete 20 total reps, 10 per side.
4. Deadlift + Upright Row
What it does: Tones your booty, hamstrings, shoulders and upper back
How to do it: Begin standing with your feet hip-width apart and a slight bend in your knees. Hold a dumbbell in each hand with your arms down, weights in front of your hips. Hinge from the hips and lower your chest and arms down, tracking the weights past your shins. Make sure your toes don’t go past your knees. Reverse the move to return to standing. From here lift the weights up to your chest with your elbows out. Lower back down. Complete 15 reps.
5. Knee to Ankle Taps
What it does: Tones your outer booty. You’ll really feel the burn with this one!
How to do it: Lay on your right side with your right hand supporting your head and bend both your knees. With your knees still bent Lift your left leg and tap your heel to your right heel. From here, lift your leg again and tap your left knee to your right leg. That’s one rep. Complete 15 reps then switch sides.
6. Side Lunge + Twist
What it does:Tones your booty, hip flexors, quads and obliques.
How to do it: Begin in a lunge with both feet facing forward, your left leg bent and right leg straight. Make sure your knees don’t go past your toes. Push off your left leg to a standing position, lift your left knee and twist your torso to have your right elbow meet your left knee. Slowly lower back down to a lunge. Complete 15 reps, then switch sides.