With the help of Mike Alexander of LA’s Madfit Gym and lifestyle blogger, Lauren Gores, we’re ready to commit to better buns in just two weeks. With Lauren as our guide, we’re stealing these 5 easy moves that will tone, tighten and shape our glutes into the perfect booty – no squats included. Commit to the workout just 2x a week for two weeks and we promise you’ll be feeling it. Then work it in to your routine as you go…
Let’s be real — we all want to whip our bums into shape. We do our lunges, drink our protein shakes and squeeze, squeeze, squeeze, yet our booties keep askin’ for more.
Good news is, trainer Mike Alexander of LA’s MadFit Gym knows a thing or two about achieving the best bum. I’ve worked alongside him for more than a year to build lean muscle while maintaining curves (bum included)! Below is a series of exercises you can do a few days a week to sculpt your butt into a perfect peach emoji…
LEG LIFTS FROM PLANK
Get into a side plank position, keeping your body raised off the ground. Lift your outside leg toward the ceiling. Repeat 20 times on each side.
SINGLE LEG EXTENSION
Begin on all fours, with your knees placed on a workout step roughly 8-10 inches high (this exercise will also work without the step). Extend your leg straight back, reaching up toward the ceiling. Repeat 20 times on each side.
Begin with one leg on a workout box roughly a foot high. Step up and extend your back leg straight out — forming a 90-degree angle. Repeat 20 times on each side.
Pick up a kettle bell using both hands (or an object roughly 5-6 pounds). From a standing position, bend your knees slightly while maintaining a flat back. Lower the kettle bell toward the floor until you feel a slight stretch in your hamstring. Then, return to a standing position, while squeezing your bum and keeping your shoulders from rounding forward. Repeat 20 times.
Lie flat on your back, with your knees bent and your feet resting on a step roughly 8-10 inches high. Lift and squeeze your bum into a bridge position, while keeping your arms by your side. Repeat 20 times.
Note: Do three sets of each exercise for a full workout.