Skip to main content
Close Close

Congratulations
You're on the list.

Make sure to check your spam folder so that our emails are always delivered into your inbox.
xo, Kourt
Give your inbox
and your life

the Poosh it needs.
By clicking SIGN UP, you agree to receive emails from Poosh and agree to our terms of use and privacy policy.
Free Shipping on All Domestic Orders.
  • HEALTH + WELLNESS
  • LIFE + STYLE
  • HOME + ENTERTAINING
  • KMK
Poosh
  • Poosh Your Wellness
  • instagram pinterest facebook twitter youtube join newsletter
  • Shop
  • search
  • search
  • body
  • diy
  • fitness
  • Giving Back
  • health
  • mind
  • Relationships
  • Sexual Wellness
  • soul
Why You Should Write Your Fears Down First Thing in the Morning
Why You Should Write Your Fears Down First Thing in the Morning
The Best Position (for Most Women) to Have Internal Orgasms
The Best Position (for Most Women) to Have Internal Orgasms
Tough-Love Dating Advice
Tough-Love Dating Advice
What to Eat and Avoid: The Acne Edition
What to Eat and Avoid: The Acne Edition
Do You Have An Anxious Attachment Style?
Do You Have An Anxious Attachment Style?
How to Activate The Pelvic Floor To Optimize Your Workouts
How to Activate The Pelvic Floor To Optimize Your Workouts
  • Adulting
  • beauty
  • guides
  • Hacks
  • style
  • travel
Self-Growth Hack: Small Ways to Hold Yourself Accountable
Self-Growth Hack: Small Ways to Hold Yourself Accountable
Summer Dresses You Can Wear Into Fall 
Summer Dresses You Can Wear Into Fall 
The Poosh 30-Day Mask Challenge 
The Poosh 30-Day Mask Challenge 
The Surprising Benefits of Buccal Facial Massage
The Surprising Benefits of Buccal Facial Massage
Under $50: How to Organize Your Pantry Like a Kardashian
Under $50: How to Organize Your Pantry Like a Kardashian
Chestne Hacks Everyone Should Know
Chestne Hacks Everyone Should Know
  • decor
  • entertaining
  • kids
  • motherhood
  • Playlists
  • recipes
Inside Kendall Jenner’s Stunning Bathroom
Inside Kendall Jenner’s Stunning Bathroom
Strawberry Oat Milk Iced Coffee Recipe
Strawberry Oat Milk Iced Coffee Recipe
How to Make Pineapple + Banana Vegan Whip
How to Make Pineapple + Banana Vegan Whip
Chocolate Chip Banana Bread Baked Oats
Chocolate Chip Banana Bread Baked Oats
The Easiest Cucumber Salad for Summer
The Easiest Cucumber Salad for Summer
2-Ingredient Oat Tortillas Recipe
2-Ingredient Oat Tortillas Recipe
  • family
  • kourtney
Why Kourtney Drinks Beet Juice Every Morning Before Her Workout 
Why Kourtney Drinks Beet Juice Every Morning Before Her Workout 
Kourt’s Matcha Protein Bites
Kourt’s Matcha Protein Bites
The Kravis Guide to Eating Vegan in LA
The Kravis Guide to Eating Vegan in LA
Kourt’s No-Makeup Glow Routine
Kourt’s No-Makeup Glow Routine
Penelope’s 10th Birthday Details
Penelope’s 10th Birthday Details
The Most Helpful Things Kourt Has Learned Since Having COVID Again
The Most Helpful Things Kourt Has Learned Since Having COVID Again
What are you looking for?

Menu

  • Shop
  • HEALTH + WELLNESS
    • body
    • diy
    • fitness
    • Giving Back
    • health
    • mind
    • Relationships
    • Sexual Wellness
    • soul
  • HOME + ENTERTAINING
    • decor
    • entertaining
    • kids
    • motherhood
    • Playlists
    • recipes
  • KMK
    • family
    • kourtney
  • LIFE + STYLE
    • Adulting
    • beauty
    • guides
    • Hacks
    • style
    • travel
  • Poosh Your Wellness
  • Newsletter
instagram pinterest facebook twitter youtube join newsletter
fitness

Your Low-Impact  BOOTY BLAST

By Sydney Cummings
share on pinterest share on facebook share on twitter Share on Flipboard share by email
 Photo credit @ionakoa_
@ionakoa_

If you want to take our two-week butt challenge to the next level, add this rotation to your workout mix. In addition to each day’s challenge, pick two days a week to perform these booty-blasting exercises. The low-impact moves are sure to make your glutes burn without straining your muscles. Incorporate this sequence into your routine to strengthen and accent your rear. Learn and watch the moves below.

The Routine:
Frog Pumps
Glute Bridge Abductions
Side Plank Glute Abduction
Fire Hydrant Circles
Heel Drivers

*Perform each exercise for four rounds of one minute. If a movement uses only one leg at a time, complete two rounds on each leg.

Thumbnail of YouTube video Thumbnail of YouTube video Play icon that links to video on YouTube

The Move: Frog Pumps
How to: Starting lying flat on your back with your hands by your hips and the arches of your feet together. Press the edges of your feet into the floor as you engage your glutes to lift your hips upward. Without dropping back down to the ground, lower your glutes and relax the muscles, then engage your glutes again to bridge back up. Continue slightly relaxing your glutes and squeezing them again to lift your hips up until the minute is over.

The Move: Glute Bridge Abductions
How to: Lying flat on your back, place your feet flat on the ground and your hands down by your hips. Engage your glutes to lift your hips upward into a bridge position while digging your heels down into the floor. When your hips have reached full extension, drive your knees outward away from each other. Add more resistance to this exercise by adding a glute resistance band. Without dropping back to the ground, continue to move your knees outward and engage your glutes in a pulsing motion.

The Move: Side Plank Glute Abduction
How to: Start this exercise on one side of your body with your knee and your hand on the ground. Engage your core to lift your hips off the floor and then flex your top leg muscles as you straighten this leg to engage your quads and your glutes. Drive your heel upwards toward the sky to target your glute medius, and continue moving your foot upwards without touching back down on the floor. Maintain proper alignment so that your hips and your chest stay open to engage your glutes as much as possible.

The Move: Fire Hydrant Circles
How to: Start in a quadruped position and lift one bent knee to the side until your knee is straight out from your hip. After this, move your knee straight back behind your body, keeping your glutes engaged. Continue drawing big circles with your knee without touching the ground for the best burn.

The Move: Heel Drivers
How to: Start in a quadruped position and drop down to your elbows. Keep one leg on the ground and lift the heel of the other leg toward the sky as if you are pushing the arch of your foot toward the ceiling. Continue this movement without bringing your knee back down to the floor to really get the most out of this move.

A former Division 1 high jumper and record holder at West Virginia University, Sydney is a National Academy of Sports Medicine Personal Trainer and Fitness Nutrition Specialist in Charlotte, North Carolina. Sydney and her fiancé Dustin created the Royal Change digital media company and post a new, completely free workout every day. They have a quickly growing audience with over 53,000,000 views since they started their YouTube channel. Royal Change’s mission is to always provide high-quality fitness to everyone, everywhere, at any time.

Up next, shop the newest items from the Poosh Shop here.

You may also like...

Go to article 3 Moves To Get Your Abs Bikini-Ready
fitness

3 Moves To Get Your Abs Bikini-Ready

Go to article Should You Work Out When You’re Hungover?
fitness

Should You Work Out When You’re Hungover?

Related Articles

Goes to article How to Activate The Pelvic Floor To Optimize Your Workouts
fitness

How to Activate The Pelvic Floor To Optimize Your Workouts

Goes to article Why Kourtney Drinks Beet Juice Every Morning Before Her Workout 
kourtney

Why Kourtney Drinks Beet Juice Every Morning Before Her Workout 

Goes to article WTF Are Heart Rate Zones?
fitness

WTF Are Heart Rate Zones?

Goes to article At-Home Workouts for Pilates Arms
fitness

At-Home Workouts for Pilates Arms

Goes to article HIIT Workout for a Pilates Butt
fitness

HIIT Workout for a Pilates Butt

Goes to article How Can I Burn Calories Without Doing Cardio?
fitness

How Can I Burn Calories Without Doing Cardio?

Goes to article 7 Moves to Do With a Pilates Ring While Watching TV
fitness

7 Moves to Do With a Pilates Ring While Watching TV

Goes to article Your Full-Body Standing Cardio Routine
fitness

Your Full-Body Standing Cardio Routine

  • About
  • Contact
  • Terms & Conditions
  • Privacy Policy
  • Cookie Policy
  • California Privacy Rights
  • Affiliate Disclosure
  • Accessibility

Keep in Touch

instagram pinterest facebook twitter youtube join newsletter
Reviewed by Accessible360
  • © poosh, llc
    All Rights Reserved