The booty is made up of some powerful muscles that are, in a large part, responsible for the propulsion of your body through space. That is . . . they help you walk, run, jump, climb, all while keeping your pants up. . . So I wanna make mine big. Here's how I'm gonna do it.Phase one:
3 Reps
15 Hip Raises
15 Clamshells
15 Bird Dog Kicks
Phase two:
Do one set, time it, rest for double that, then repeat . . . twice!
36 Air Squats
18 each side Lunges
18 each side Lunge Jumps
36 Jump Squats
How To:
Hip raises: Lie on your back with your knees bent and and your feet flat. Lift your hips until they're straight. Hold for 5 seconds before returning to the starting position.
Clamshell: Lie on your side with your knees bent 90 degrees, with heels together and in line with your butt. Open your knees as wide as you can without rotating your hips or back. Pause, and return to starting position.
Bird dog kick: Get down on your hands and knees with your back straight, fully extend one leg behind you until you feel your bum tighten up. Avoid any lower-back movement. Hold the position for a 5 count and return to start position and switch.
Air Squats: Just squat . . . and get those thighs parallel with the ground stand back up and repeat.
Lunges: step forward and squat til your front thigh is parallel with the ground then step back, switch, repeat.
Lunge Jumps: Step forward as in a lunge then explode upward with a jump, switch legs mid-air, and land in the lunge position . . . repeat.
Jump squats: Squat with thighs parallel with the ground then jump as high as you can . . . and repeat.
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