Looking to turn your butt into a BOOTY? Then you’ll love this nine-move workout designed to lift, sculpt and firm your backside. This workout is separated into two sections; in the first, complete the first four moves one right after the other.
For the second half of the workout, you’ll do an explosive power move (jump squats) in between each of the last five exercises. Are you ready to sculpt the booty of your dreams? Let’s get started!
Equipment you’ll need:
- stability ball
- 2-3 lb. dumbbell
- heavy dumbbells (8-20 lbs. depending on your fitness level)
- workout step or kitchen stool
Workout: Run through entire workout a total of 2 times for beginners and 3 times for those at an advanced fitness level.
1. Fire Hydrants
- Step 1: Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. Keep shoulders and neck relaxed, your core tight.
- Step 2: Keeping your knee bent, raise your right leg out to the side, until your thigh is parallel to the floor, keeping your hips square. Lower your leg back to starting position. That is one rep.
» Do the work: Perform 20 lifts on left leg; keep leg lifted and pulse for 20. Repeat on right leg.
2. Knee Crossover Kick
- Step 1: Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. Place a 2-3 lb. dumbbell in the crease of your right knee. Keeping the right knee bent, flex right foot and lift knee to hip level.
- Step 2: Lower right knee to outside of left knee, then diagonally lift it back to hip level. That is one rep.
» Do the work: Perform 20 crossovers on left leg. Repeat on right leg.
3. Kneeling Leg Lift
- Step 1: Knee with hands below your shoulders and your knees hip-width apart. Place a 2-3lb dumbbell in the crease of your right knee.
- Step 2: Slowly raise your leg, keeping it at a 90 degree angle, the bottom of your foot toward the ceiling. Squeeze your glutes while keeping your back straight and abdominal muscles engaged.
- Step 3: Hold and return to the starting position. That’s one rep.
» Do the work: Perform 20 kicks on left leg; keep leg lifted and pulse straight up for 20 reps. Repeat on right leg.
4. Glute Rainbow
- Step 1: Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. Take one leg and bring it out to the side, keeping your foot on the ground.
- Step 2: Exhale and lift the leg up as you move it behind you until it’s extending straight back from the hip.
- Step 3: Without stopping, continue to move the leg behind you, crossing over the grounded leg. Draw the toe to the floor and tap the other side if you can. Keep the entire movement slow and controlled. Reverse the rainbow movement. That is one rep.
» Do the work: Perform 20 rainbows on left leg. Repeat on right leg.
5. Superman Ball Lifts + Jump Squats
- Step 1: To get into your starting position, come to all fours and place the ball securely between your ankles. Walk yourself down to your belly with your arms extended in front of you, face to the mat. (Modification: Fold your arms under your head and rest your forehead on it.)
- Step 2: Squeeze the glutes tightly as you lift the ball off the floor. At the same time, lift your chest and reach your arms in front of you. Try not to press your belly into the floor with great force. Keep the work in your backside and maintain length from your fingertips to toes. With control, lower the ball. (Modification: Keep your head resting on your arms and skip the chest lift.)
» Do the work: Perform 10 ball lifts and 10 jump squats.
Explosive Power Move: Jump Squats
- Step 1: To perform this plyometric exercise, first stand with the feet slightly outside the shoulders (wherever your squat stance is) and drop the hips backward and down. Send the arms straight out in front of you to help the chest stay lifted. Double check your knee position – make sure they’re staying behind your toes.
- Step 2: Push through your heels to drive out of the squat. Roll through the foot to lift into your jump, bringing the arms overhead to help propel you upward. Land softly and quietly with bent knees. If you can go right back into your squat, do it! Otherwise, take the soft-knee landing and reset for the next squat.
6. Romanian Deadlift + Jump Squats
- Step 1: Hold your heaviest dumbbells so they’re resting on your thighs, palms facing you. Shoulders should be back with your back slightly arched and your knees a slight bend.
- Step 2: Lower the dumbbells down to your shins by pushing your your butt back as far as you can, keeping your weight in your heels. Keep dumbbells close to your body, gaze forward and keep shoulder back. Return to starting position in a slow and controlled motion, driving the hips forward to stand tall. That is one rep.
Note: The deadlift must be performed by the legs. If you feel any pain in the back, stop. Adjust your technique or lighten the load. Do not try to steer this exercise with the upper body.
» Do the work: Perform 10 deadlifts and 10 jump squats.
7. Forearm Plank with Alternating Leg Lifts + Jump Squats
Step 1: Come into a low plank by setting your elbows under the shoulders and pressing your hands into the mat, straight out in front of you. Round the shoulder blades and engage your lats. Keep your feet together and squeeze the inner thighs up through the core. Make sure you’re in a nice straight line.
- Step 2: Exhale and lift one foot from the floor, keeping it flexed. You want your hips to stay square to your mat, so try to isolate that movement from the rest of your body. Push back through that supporting leg’s heel. Lower the foot to the ground then repeat on the other side. That is 1 rep. (Modification: If this move is too difficult, you can drop your knees and still lift alternations legs.)
» Do the work: Perform 20 lifts (10 on each side) and 10 jump squats.
8. Elevated Split Squat with Dumbbells + Jump Squats
Step 1: Rest right foot on a bench directly behind you, holding heavy dumbbells at sides with palms facing each other.
- Step 2: Keeping abs tight and back straight, bend your left leg and lower your hips toward the floor until your front thigh is parallel to the ground. Press back up through the heel of your front leg to starting position.
» Do the work: Perform 20 squats (10 on each side) and 10 jump squats.0COMMENTS
9. Hamstring Ball Tuck + Jump Squats
- Step 1: Lie on your back with your heels planted on top of a stability ball. Raise your hips up and form a flat bridge. Your shoulder blades should be anchored into the ground, with your arms on the floor for support.
- Step 2: Squeeze your booty and roll the ball in, thrusting your hips up into the air as far as possible. Pause at the top and lower back down to the floor. That is one rep.
» Do the work: Perform 10 ball tucks and 10 jump squats.Start the Conversation
‘Biggest Loser’ Contestant Phi Holmes Talks Her Emotional and Physical Transformation Since Being Sent Home (Exclusive)
By ANNA RUMER – February 11, 2020 12:00 pm EST
For PhiXavier “Phi” Holmes, her time on The Biggest Loser meant the start of a total transformation that began internally and has her feeling like a whole new woman. Losing a total of 12 lbs. during her two weeks on the show before being sent home, the Washington D.C. school counselor told PopCulture.com that her life since competing on the USA show’s revival has began looking bright after she was able to come to terms with emotional trauma from early on in her life.
Holmes first knew she needed to make a change when at 36, she realized she was taking the same medications as her grandparents, who are in their 80s. Beginning her Biggest Loser journey at 357 lbs., Holmes quickly realized that much of her emotional eating she had done over the years was tied to the grief and guilt she had internalized for decades after the traumatic death of her father when she was a little girl.
“[The Biggest Loser] was definitely a healing and a release,” she told PopCulture, adding of the emotional breakdown over her father’s death she had with coach Erica Lugo while on the treadmill week one, “It was my first time saying anything.”
While Holmes had previous sought help to process her emotions in therapy, she learned she had “only scratched the surface” of what was lying dormant within her.
“It was the release that I needed, because I had internalized the grief within me,” she admitted, saying the episode airing was also the first time her family truly knew what she was dealing with all of these years. “For my family, it was a connecting moment. It was, ‘Yes, this makes sense.'”
Learning to be vulnerable with the help of the Biggest Loser team has been the start of a powerful emotional and physical change.
“Being on Biggest Loser and the revamp of the season … this is why I love it, because it focuses on the whole person,” Holmes said. “Since then, I’ve learned not only to be vulnerable but also to ask for help.”
Since returning home, Holmes has continued her wellness journey “charting non-scale victories,” like being able to express herself through art and dance, a passion she says her weight kept her from in the past.
“I watch my body transform as I’m losing the weight, but I’m watching how my body is feeling,” she explained, noting that she no longer has to wear knee braces and can walk the stairs at work faster and with less effort.
“My body can now do things without the pain that I had before,” she told PopCulture. “I’ve started to experience the life in my head I always wanted and in my heart I always dreamed.”0COMMENTS
The Biggest Loser airs Tuesdays at 9 p.m. ET on USA Network.
Photo credit: Richie Knapp/USA NetworkStart the Conversation
Finding Joy and Balance: Recognizing Holiday Depression This Christmas
By TANIA HUSSAIN – December 22, 2019 02:33 pm EST
Though perceived as a time of joy and celebration, between the countless gatherings, parties and shopping rush, the holidays can feel like a deep dark pit of despair for so many prone to depression and seasonal depression. While one in 10 Americans experience depression at any given time, reports state those who are usually happy start to experience loneliness and a lack of fulfillment as stress and anxiety builds up during the season.
Dr. Ken Duckworth, medical director of the National Alliance on Mental Illness, believes many people would say the holidays are the worst time of the year. “They’re just straight up miserable, and that’s not only for people with clinical depression,” Duckworth said.
One reason doctors point to such a feeling is the constant barrage of images during the holidays. From smiley-faces and togetherness, people unconsciously assume there should be a norm achieved from these caricatures and begin questioning the quality of their own relationships. While it takes a conscious effort on your part, we help decipher the signs of depression so you can find joy and balance this holiday season.
If you’re unusually inattentive, see a decline in productivity or feel you’re walking through a fog, you’re more than likely depressed. Stemming from a mood disorder, pronounced concentration issues can affect work and relationships as sufferers become forgetful and typically misplace common things.
Occasional restless nights aren’t a big deal but if it’s persistent, it can be a symptom of depression. Many who suffer tend to struggle falling asleep or staying asleep despite being exhausted. Conversely, there are those who also sleep too much, struggling to wake up each morning and cannot wait to sleep again during the day.
Depression doesn’t always equate to overwhelming sadness. Sufferers exhibit anger, restlessness, and irritability because of feeling helpless and hopeless. Often signaling a more severe level of depression, if tolerance levels are low, temper is short, and you’re lashing out, think about what emotion might be driving that behavior in you and talk to a specialist.
Regarded as the most common telltale sign, social withdrawal is when we feel a strong urge to pull away from others. Shying away from any social interactions and beloved activities, this behavior leads to a deeper isolation and is the exact opposite of what we need. Not only can it worsen how we feel, but it amplifies the brain’s stress response. Great risks can come from this symptom, so fight hard against it and seek help.
FINDING JOY AND BALANCE
Do Something Different
If the routine is leaving you feeling more “nay” than “yay,” then it’s time to try something different and think outside the festive box! Go out with family and friends to a movie, skating rink or host a game night.
Despite how difficult it may seem, reach out to others when the going gets tough and you feel lonely. Talk it out and take time to get together with friends and family through the holiday hustle and bustle. If they live far away, keep in touch via phone or video messaging as even hearing their voice can help a great deal when feeling lonesome.
If the holidays already have you feeling stress because of being über busy, try taking time out for someone other than yourself and your immediate family and friends. Volunteer your time at a food bank, toy drive or even soup kitchen. Scientists believe altruistic behavior not only releases endorphins producing the “helper’s high,” but making a small dent in the lives of people who have so little can be an incredibly humbling and comforting feeling during the season.0COMMENTS
Exercising during the holidays? Yeah, right. It might seem impossible with the scheduling and everything you have to do, but the benefits are well worth it. Producing strong anti-anxiety and anti-depression effects, physical activity releases endorphins (happy thoughts!) that help to reduce the perception of pain, while triggering a positive and energizing feeling similar to morphine.
For more information and resources on balancing your mental health or depression for an effective, fulfilling lifestyle, visit NAMI for further details, or call the helpline now at 1-800-950-NAMI.Start the Conversation
101 Easy Elf on the Shelf Ideas
By JEN CASPERSON – December 9, 2019 10:51 am EST
The Elf on the Shelf is a new family holiday tradition that has become well loved by all. Kids love the fun surprises that await them each day, and parents love Santa’s spy reminding little ones to stay on their best behavior.
If you’re looking for some elvish inspiration, then look no further. We’ve scoured the internet and collected the very best Elf on the Shelf ideas!