The booty craze generates much buzz on a regular basis. However, with the release of Nicki Minaj’s ‘Anaconda’, JLo and Iggy’s ‘Booty,’ coupled with the display at MTV’s VMAs further expounded by ever-present news of faulty, unsanctioned a** injections, booties stole front page news this week. In the spirit of “Get-Fit Friday” as well as sexy, healthy women everywhere who want more bang in their booty, let’s discuss some proven exercises to get more bump in your trunk without injections. Try these out and let us know how they work for you! I have personally tried these tips and they have worked for me but please let me know what worked (or has not) for you.
Squats. Old faithfuls, but only in proper form. Sit down in your squat and make sure your knees are over your ankles. Get low. Anything else is just barely working the legs. Want to Boost? Try 50 jumping jacks, 50 jump-ropes, 30 butt kicks and 30 jabs-crosses to get blood flowing before your squats. Then complete 5, 10-rep sets of them.
Running. 3 ten-minute miles four times a week will lift your butt and blast fat. Make sure you complete at least five minutes of runner’s stretches beforehand to make sure you last—lunges, deep-plies, and cat-cow exercises are very effective runner’s stretches. Shoes with arch support and cushion are also paramount to ensure your feet are not killing you at the end of your trek. Want to Boost? Try sprinting for a minute or two every ten minutes—really increases the burn.
Floor work. Circular leg raises, leg lifts and knee lifts work beautifully when completed in high rep counts. (i.e. at least 5 reps of 10 for each round). Want to Boost? Run for ten minutes and walk briskly on an incline for 10 minutes beforehand. Twenty minutes of low-impact, high-impact cardio like this will get blood flowing to legs and warm up the thighs, heightening effectiveness and your stamina throughout the exercises.
Unless otherwise indicated, photos via Nicki Minaj, Jennifer Lopez and Beyonce’s Instagram accounts.