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
25 Red, White and Blue Desserts
By JENNA GROSS – May 23, 2020 08:08 pm EDT
Whether it’s Memorial Day weekend or the Fourth of July, friends and family come together to celebrate, reflect and have a great time. With the vast amounts of food, it’s hard to resist temptation. Instead of saying no to the broad array of treats, bring your own skinny option that you can confidentially indulge in!
1. Red, White and Blue Trifle: This trifle is sure to be a huge hit, whether you’re taking it to the neighborhood block party or a small get-together of friends! It’s light, fluffy, filled with fresh berries and much skinnier than your average trifle. Click here to get step-by-step instructions or watch the video below!
2. American Star Fruit Pizza: This recipe is a tasty little treat that you’ll love! It’s loaded with yummy berries on top of a delicious and flakey crust! Get the recipe by clicking here.
3. Red, White and Blue Cupcakes: Simple, tasty and very patriotic, these cupcakes are great for celebrating the Fourth! You can make a batch for the family or double or triple the recipe to feed the whole cul-de-sac! Click here to check it out.
4. Skinny Strawberry Shortcake Kabobs: This sweet treat is traditionally high in fat, but the skinny swaps ensure a healthier take. The kabobs make for a clean, easy presentation and double as super simple portion control! Click here for more details.
5. Fruity Cheesecake Parfait: This parfait, comprised of Skinny Monkey Oat Cookies and other skinny, tasty treats, will make for the perfect dessert this holiday. You can make it just for yourself or enough for the whole family to enjoy.Test it out by clicking here.
6. Vegan Mixed Berry Pavlova: A fluffy marshmallow center is covered in a delicious crispy shell and topped with a decadent whipped cream with fresh berries. If you’ve got guests to impress over the holiday weekend, this is the dessert to do it! Oh, and did we mention it’s totally gluten-free? (via Ellen Whitney)
7. Patriotic Fruit Skewers: Simple to make, easier to eat! These fruit skewers make for a great dessert after you’ve pigged out on burgers and hot dogs all afternoon! They also look great on a festive platter. (via Domestically Blissful)
8. Cheesecake Stuffed Strawberries: Another simple solution to your patriotic dessert problems, these cheesecake-filled berries are perfect for bringing to a festive potluck. (via runs. on. sundaes.)
9. Red, White and Blueberry Yogurt Cheesecake Cups: Mini cheesecake cupcakes made skinny with a Greek yogurt base will have your taste buds singing the national anthem! (via Skinnytaste)
10. Red, White and Blueberry Popsicles: The Fourth of July is always hot and spent outside with friends and family, grilling and tossing water balloons. Cool off with these skinny popsicles that taste as great as they look! (via The View From Great Island)
11. Red, White and Blue Double Berry Pops: Fruity, fresh and delicious, these patriotic pops are perfect for cooling off as you sit down with the family to enjoy some fireworks. (via An Edible Mosaic)
12. Red, White and Blue Fruit Terrine: Vegan and fat-free, this is a tasty way to serve up fruits at your next picnic. Made with 100 percent fruit juice, agar powder, agave nectar and fruits, this dish is super simple and healthy! (via FatFree Vegan Kitchen)
13. Triple Berry Red, White and Blue Raw Cheesecake: Made completely raw, gluten-free and vegan, this recipe can be enjoyed by any guest, except those with a nut allergy. It makes for a beautiful cake, made even better by the Fourth of July celebrations. (via Spabettie)
14. Berry Clafoutis: With only five ingredients, you and your food processor with love this recipe. It’s light and custardy, the perfect texture, and the berries give it an awesome sweetness that you’ll love. (via Spabettie)
15. Lemon Fruit Tart: Lemon is a great flavor, especially for summer. It’s very refreshing and with the addition of these fresh, seasonal berries, it has a great sweetness everyone will enjoy. (via PaleOMG)
16. No-Bake Strawberry Swirl Cheesecake Bars: These colorful and fruity bars would make the perfect addition to a Memorial Day party this week, but make sure to keep them chilled for the best texture! (via Detoxinista)
17. Strawberry Pie: With a crust made using the best skinny swaps, you might worry that you’d lose taste or texture, but this recipe is filled with both! Try this out on all your friends this summer! (via One Green Planet)
18. Red, White and Blue Berries and Cream: Summer berries are naturally sweet, so there’s no need to add anything extra to give it a dessert flavor, and the coconut cream is delicious on its own, making this limited ingredient dessert ideal! (via Cook Eat Paleo)
19. Brownie Fruit Kebabs: Make your fruit skewers even sweeter by adding your favorite skinny brownie recipe to them! Feel free to drizzle chocolate syrup onto your kebab for even more yum! (via Mel’s Kitchen Cafe)
20. Red, White & Blueberry Fro-Yo Bark: You may have had bark around the Christmas holidays, but have you had it in the summer? Hungry Girl swapped out peppermint with fresh berries and chocolate for yogurt for a tasty and festive treat! (via Hungry Girl)
21. Triple Berry Frozen Yogurt: A frozen treat of two delicious smoothies creates one great dessert to cool you off on the hottest of holidays! It’s a healthy way to enjoy dessert. (via In Katrina’s Kitchen)
22. Flag Fruit Dessert Tray: Simple, tasty and with a boost of nutrients, this is a great way to get your kids to eat some fruit this Memorial Day! (via Mom Advice)
23. Patriotic Fruit Cookies: Use a cookie cutter for some cute watermelon shapes and add whipped cream and blueberries to finish off your red, white and blue theme on this healthy treat! (via Thank Your Body)
24. Red, White and Blue Ice Cream: Cool off with a homemade ice cream! Made with wholesome ingredients, you and the kids will have just as much fun eating this as you will making it. (via The Skinny Fork)
25. Patriotic Pudding Pops: Made with bananas and Greek yogurt, these pudding pops are creamy and sweet without overdoing it! They are a Greek skinny option for indulging your sweet tooth! (via Belle of The Kitchen)
Carrie Underwood on Her Healthy Diet: ‘I Eat My Cake Too!’
By GAYLE THOMPSON – December 26, 2019 03:45 pm EST
She might stick to a mostly healthy diet, but Carrie Underwood enjoys splurging every now and then, too! The 36-year-old just opened up about what she eats, revealing that while she mostly sticks to fruits, vegetables and grains, she isn’t opposed to a few sweets as well.
“I eat my carbs,” Underwood told PEOPLE. “Most of the time I eat more quinoa, rice, veggie carbs, but I eat my cake too!”
Underwood, who first gave up meat as a teenager before becoming a complete vegetarian at age 21, doesn’t buy into some of the fad diets that promote no carbs –– even the healthy ones.
“I don’t eat meat because it’s kind of a conscious decision that I make, but anytime anybody’s like, ‘I don’t eat carbs,’ I’m like, ‘Oh, but carbs are important!'”
Underwood also makes sure she gets plenty of exercise, both cardio and weight-training, being mindful to work on her entire body, and not just one part.
“I have to make sure and work extra hard on my hamstrings and my glutes and stuff like that, because whatever I’m doing, a lot of times my quads will take over,” Underwood revealed. “I don’t feel like anything is super complicated. I don’t do anything crazy.”
The “Drinking Alone” singer is the proud mother to 4-year-old Isaiah and 11-month-old Jacob, who inspire her to make health and fitness a priority in her daily life.