By Fitness Trainer - Summer Allgyer
What is it?
A booty workout that you can do anywhere— in 30 minutes or less.
Why does it kick serious butt?
There are heaps of benefits from having a strong butt – looking great in a bikini is one— yes, but having a strong gluteus and hips helps everyday athletes and causal exercisers maintain form while preventing serious injuries down the road.
This is because most of the human movement is initiated from the core and your hips are talented in that they can move in a 360 pattern. The stronger your hips and gluteus are, the healthier your extremities will be down the road. Think: your knees, ankles and even shoulders!
A great example of a strong gluteus is Stephen Curry. Before you heard all about his shooting skills and MVP titles, Steph was close to being a routine bench sitter due to his ankles. His coaches and physical therapist took his training seriously and Steph focused on his hips before strengthening his ankles. Now he can move at his full potential - strong, fast and crafty.
What you need:
A timer + a resistance band
*Optional: Add Dumbbells to amp up this workout!
What To Do:
+ Fire Hydrant with the Band 4x20
Start on hands in knees in a table-top position. Keep shoulders over your wrists and hips over the knees. Now raise and lower the right knee laterally without dipping into the left side hip, or shoulder. Repeat 20 times before moving to the left side. Keep your lower belly engaged in pulled in tight the entire time.
+ Swing Lunge 4 x 20 reps on each side
Start with feet hip distance. Ground down through the left foot and step the right foot into a front lunge. Keep the right foot lifted as you pull back into a reverse lunge. This is the swing. Repeat on the same side 20x before switching to the left.
+ Kneeling Hip Thrusts 4 x 25 reps
Come on to your knees and bring your hands on your hips. Drop your tush to your heels and engage through the glutes as you lift your hips up and away from your heels. Use a resistance band above the knees to increase the work. Go for 25 Reps.
+ Supergirls 4 x20 reps