Feeling uninspired with your current butt exercises? We feel you. Luckily, there’s an easy hack to intensify the workout (or workouts) you’re already doing. All you have to do is incorporate fitness bands and ankle weights into each rotation. Need more guidance? Again, we’ve got you covered. We’re taking two of our foolproof booty-focused routines to the next level with these small adjustments. Learn the tweaks below so you can be on your way to a poppin’ figure before summer officially hits.
Your key:
* = add fitness band
** = add ankle weights
*** = add both (fitness band and ankle weights)
The Routine:
*Sidekicks
Plank
**Plank Dips
***Donkey Kicks
***Fire Hydrant Kicks
**Fire Hydrant Extension Kicks
Crunches
**Side Crunches
**V-up Crunches
***Side V-ups
**Leg Lifts
**Side-to-Side Abs
Pigeon Pose
*The Move: Sidekicks
How to: Start in a squat position. Alternate kicking each leg to the side and end in a squat. Rep: one minute
To take it to the next level: add a fitness band
The Move: Plank
How to: Hold a plank position for one minute.
**The Move: Plank Dips
How to: While in a plank position, dip your hips to each side for one minute.
To take it to the next level: add ankle weights
***The Move: Donkey Kicks
How to: 30 seconds of donkey kicks on each leg (one minute total).
To take it to the next level: add ankle weights and a fitness band
***The Move: Fire Hydrants
How to: 30 seconds of fire hydrants on each leg (one minute total).
To take it to the next level: add ankle weights and a fitness band
**The Move: Fire Hydrant Extension Kicks
How to: 30 seconds of fire hydrant extension kicks on each leg (one minute total).
To take it to the next level: add ankle weights
*Repeat 30-second rotation of donkey kicks, fire hydrant kicks, and fire hydrant extension kicks.
The Move: Crunches
How to: Set your timer for one minute while you do standard crunches.
**The Move: Side Crunches
How to: Repeat your timer for one minute and alternate crunches on each side to really work your obliques.
To take it to the next level: add ankle weights
**The Move: V-up Crunches
How to: While in a crunch position, raise your legs to a V position with your arms to your side and lower your legs without your feet touching the ground for 30 seconds.
To take it to the next level: add ankle weights
***The Move: Side V-ups
How to: While in a crunch position, raise your legs to a V position with your arms to your side and reach to the left and right for 30 seconds.
To take it to the next level: add ankle weights and a fitness band
**The Move: Leg Lifts
How to: While in a crunch position, raise your legs up and down for 30 seconds.
To take it to the next level: add ankle weights
**The Move: Side-to-Side Abs
How to: While in a crunch position, raise your legs and reach side to side for 30 seconds.
To take it to the next level: add ankle weights
End the workout with two minutes of stretching in pigeon pose to cool down and elongate your body.
The Routine:
***Donkey Kicks
***Fire Hydrants
**Fire Hydrant Extensions
6 minutes total
First 3 minutes do routine, last 3 minutes repeat the routine
***The Move: Regular Donkey Kicks
How to: 30 seconds on left leg, 30 seconds on right leg
To take it to the next level: add ankle weights and a fitness band
***The Move: Fire Hydrants
How to: 30 seconds on left leg, 30 seconds on right leg
To take it to the next level: add ankle weights and a fitness band
**The Move: Fire Hydrant Extensions
How to: 30 seconds on left leg, 30 seconds on right leg
To take it to the next level: add ankle weights
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