Today's home workout is all about the butt. We are going in on a heart shaped booty.
Just like these girls right here. We are going to get results in ten days.
All you've got to do, is grab a set of weights if you've got them.
If not you can grab water bottles and a chair. A resistance band is optional. Let's do this.
Starting off on the chair. I want you to bring your shoulder blades onto the chair.
And then dig your heels in for me. From there, you're going to squeeze the butt.
Tuck the tailbone under. Eye gaze forward. Lower down and squeeze back up again.
At the top, up, up, and lower.
Now hold at the top. Squeeze your butt muscles tight.
Amazing, keep the rib cage down.
Grab your weights. One or two, pop them onto the pelvis. From here, we're going to pump up.
Squeezing those butt cheeks.
Keep looking forward. Keep the rib cage down, and keep squeezing the butt.
We're going to hold and squeeze. Higher if you can.
Drop the weights down. We are staying in the same position.
You're now going to take the body weight over, onto one leg. Hover the other leg.
From there, drop down thrust up. Squeeze the butt at the top. If you want to, you're going to hold on to that leg.
Really keeping the rib cage down.
Changing legs. Hugging it if you want to. Drop down and thrust up.
Lower down off of the chair.
We're still going to be using the chair. At this point, if you want to. you can put your resistance band on.
The feet are going to go up onto the chair.
Digging the heels in. Coming up into a bridge. Squeezing the butt. Pump out, lower and up.
Place the feet together and the knees apart. We are going with a frog exercise.
You can do this off the chair, if you want to. Up, up and lower.
Now hold up the top, squeeze. Thrust up. Core tight, butt squeezed. Rib cage down.
No over arching, tuck your tail bone.
Lower all the way down from there. You're now going to be flat in a bridge.
Feet are wide, knees together. Come up high.
Pump out, lower, close then up.
Come onto your side. Keep the band on, if you want to.
Come into a clam position. Feet are up.
Hold that leg straight and pump it up. As high as you can.
Ankles together, knees together, then feet up.
Hold it up, and pump it. 15 seconds.
Burn that booty!
Good work. Coming up onto all fours. If you want to make it harder, you can place a weight behind the back of your knee.
Lift, lift, and lower.
Changing sides. Lift and lower.
The burn! Last exercise, we're coming back to repeat that first one.
You want the chair again, but this time, the band is on.
Come all the way up. From there, lift and lower.
If you want to make it harder, add that weight on.
Now, hold and squeeze at the top. Pump out there.
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