From Flabby To Firm: Butt-Sculpting Workout
Fitness

From Flabby To Firm: Butt-Sculpting Workout

Posted

9 May 2016

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This booty-blasting workout designed by our experts, Carina Lipold and Marissa Parry, not only targets your tush - your hamstrings, lower back and abs will be fired up too. Get ready to tone, lift and shape your derriere! Do 15 to 20 reps of each exercise and repeat for 2 to 3 sets for a booty-burn!

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Squats

  1. Stand with your feet shoulder-width apart. Extend your hands straight out in front of you and clasp your hands together to keep your balance.
  2. Keep your head facing forward then lower yourself down - sit back and down like you’re sitting on an imaginary chair, with your upper body bent slightly forward. Note: Watch that your back does not round (like a turtle’s shell) as this will cause unnecessary stress on the lower back.
  3. Engage your core and lower your body until your thighs are parallel to the floor. Bend your knees until they are over your ankles, making sure they don’t extend past your toes. Keep your back straight and your core engaged.
  4. Press through your heels to rise back up steadily and return to your starting position.

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Plie Squats

  1. To perform this squat variation, stand with your feet slightly wider than shoulder-width apart and your toes pointed out, closest to 90 degrees as possible.
  2. Extend your hands straight out in front of you and clasp your hands together to keep your balance.
  3. Keep your head facing forward then lower yourself down - sit back and down like you’re sitting on an imaginary chair, with your upper body bent slightly forward. Note: Watch that your back does not round (like a turtle’s shell) as this will cause unnecessary stress on the lower back.
  4. Engage your core and lower your body until your thighs are parallel to the floor. Bend your knees until they are over your ankles, making sure they don’t extend past your toes. Keep your back straight and your core engaged.
  5. Press through your heels to rise back up steadily and return to your starting position.

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Lunges

  1. Stand tall with your feet together.
  2. Take a step forward with your right leg and slowly bend your knees till both your legs are at a 90-degree angle to each other.
  3. Your right knee should not extend past your toes and your left knee should not touch the floor.
  4. Keep your back straight, look straight ahead and keep your abdominals engaged.
  5. Push back up to the starting position. Repeat for 10 to 12 times before switching legs.

Side Leg Raise Step 2

Side Leg Raise

  1. Loop a resistance band around your ankles and stand with your feet together.
  2. Lift one leg to the side and hold the position for 5 to 10 seconds.
  3. Slowly lower your leg back to the starting position. Repeat for 10 to 12 times before switching legs.

Hip Raise Step 2

Hip Raise

  1. Lay down on your back, bend your knees and place your feet hip-width apart with your arms at your sides.
  2. Lift your hips towards the ceiling so that your body forms a straight line from your shoulders to your knees and squeeze your glutes tightly.
  3. Keep your core engaged, hold momentarily and slowly lower your hips back down to the floor.

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Leg Lifts

  1. Lie face down on your stomach with your arms crossed and legs extended.
  2. Keep your torso stationary and lift your legs up several inches off the floor.
  3. Hold for two to five seconds and lower back down to complete one rep.

So what are you waiting for? Get that butt moving! Do post your photos on social media and tag us @Purelyb #takeupthechallenge. We’d love to be a part of your journey!

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