By Lina Stoyanova
Fitness is what you make it and working out can be fun! Sometimes though, you want to target certain areas, like your arms, while other times, you want to become the next JLO. This issue, I have seven moves to guide you to a better booty.
1. Squat Pulse
Stand with your feet hip-width apart and hands in front of your chest. Push your hips back and bend your knees to lower into a squat. Lift your body up a couple of inches, then lower back down. Do 10-15 reps.
2. Hip-Lift Progression
Lie on your back with your arms by your sides, your knees bent and your feet on the floor. Lift your hips toward the ceiling and hold for one count—then lower back down. Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Do 10-15 reps.
3. Side-To-Side Squat Jump
Stand with your feet shoulder-width apart and arms by your sides. Push your hips back, bend your knees, and lower until your upper thighs are parallel to the floor. Then, raise your arms until they are parallel with the floor. Briefly pause then jump towards the right, land, then jump back to start. Do 10-15 reps.
4. Single Leg Sit to Stand
Sit on the edge of a chair with your back straight, left leg straight out in front of you, and right leg bent with foot on the floor. Using only your right glute and right leg, push up and rise to a standing position. Push your hips back to slowly sit down then repeat on the other side. Do 10-15 reps.
5. Squat with Kick-Back
Start by standing with your legs shoulder-width apart, bringing your fists close to your chin. Then bring your left leg straight behind you while extending your arms forward. Return to the squat position, then repeat on the other side. Do 10-15 reps.
6. Donkey Kick
Using a mat (or your floor), get on all fours, and keep your right knee bent at about a 90-degree angle as you lift your leg into the air until your body forms a straight line from shoulders to knee, your right toe kicking toward the ceiling. Then do the other side. Do 10-15 reps.
7. Glute Bridge
Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for two seconds before lowering to start. Do 10-15 reps.