5 must-try moves for a rounder, firmer rear!

When I talk about booty’s, ears seem to perk up around the room.  It has become the latest media sensation and the likes of Beyonce, Nicki Menaj and JLo are the icons we think of when we talk about ‘who’s got back’!

Some people have taken it to the extreme with implants and padded shorts which, but who’s got time for that.  Ultimately, women want a proportionate female figure with the hourglass shape that makes jaws drop.

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The best way to achieve this is to build some muscle in that booty!  It will become rounder, firmer and perkier!  Yes, all the things that scream “I worked for this”….right?

For the best results, your diet need to be in-check as well….you can squat all you want but if you finish the day with a bag of Doritos, that but is not getting and firmer!  You can download my Free Guide for 5 tips to loose 5 Pounds in two Weeks .

For extra motivation, if you haven’t already joined, be sure to sign-up for my FREE STOP EATING CRAP Challenge which starts Feb 1st. Grab your friends and jump on board tonight!!

So without further delay, here are my 5 must-try moves for that ah-mazing rear!!  They can be done at the gym or at home and require no equipment.

 

Here we goooooooooo!!!!!!!!!!!!!!

 

  1. Hip thrusts

Lie on your back with your knees bent and arms by your side.  Drive through your feet and push your hips up toward the ceiling while keep your feet, head and shoulders resting on the ground.  Squeeze the glutes as you push up and then relax and return to the starting position.  Repeat 12-15 times for 4 sets.

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  1. Squats

Stand with your feet shoulder-width apart and chest proud.  Bend your knees while pushing your butt out as if you are sitting in a chair.  Keep your weight in your heels through the movements and ensure your knees to not bend over your toes.  If you are a beginner to the move, you can place a chair behind you and tap it with your rear as you lower.  This will help you adjust to the motion.  If you are more advanced, try incorporating weights into the move.  Try to hit 12-15 reps for 4 sets.

 

  1. Lunges

Stand with your feet shoulder-width apart and chest proud.  Step forward with your right leg and bend both knees at a 90 degree angle.  Ensure your knees to not bend over your toes.  Then return back to the starting position and repeat on left side.  Try to hit 10-12 reps on each side for 4 sets.

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  1. Kick-backs

Start on the floor on all fours.  Keep your back flat in a tabletop position and core tight. Drive the right knee into your chest and then straight back and up toward the ceiling.  Try to kick your heel up as high as you can.  Repeat to starting to position and then repeat on left side.  Try 20 reps per side for four sets.

 

  1. Fire Hydrants

Start on the floor on all fours.  Keep your back flat in a tabletop position and core tight.  Keeping your right knee bent at a 90 degree angle, slowly lift it laterally toward the ceiling. (Think of a dog peeing on a fire hydrant)  Return to starting position and repeat on left side.  Try 20 reps per side for four sets.

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Give these a try and let me know what you think!!!

PS. You may also like my HIIT workouts for torching fat!!

PSS.  If you are ready to get serious about achieving your best beach body, check out my “Social Girl’s Bible: 8 Weeks to a Slimmer You!”  or book a FREE consultation call with me HERE!

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