Before diving right in to our top 5 favorite moves, we always start out with a warm up. First on the list: Hip Flexor Stretch 




How To: Lightly push forward in this position, pulsing back and forth. You will be able to feel a light stretch. Pulse in this position for 20 seconds before switching legs. 

 

Next in our warm up: Hamstring Stretch 

 

How To: Start with your right leg extended out and your left leg tucked in, in a "half butterfly" position. Slowly extend your right arm to touch the top of your right toe, hold this position for 20 seconds. If you cant reach the top of your shoes, THATS OK...try to grab your right ankle instead. After 20 seconds is up, switch legs. After the next 20 seconds with your left leg extended- extend both legs together for a maximum stretch. 

 

Continue to do your normal stretches if you like, but let's jump into our go to 5 booty workouts. 

#1  SUMO SQUATS

How To: Take your normal squat position, then move your legs to a wider stance,  not aligned with your shoulders. 3 reps of 15 is our GO TO, feel free to add smaller weights *our favorite is 5lbs*

 

#2  LEG PULSES

How To: Put your hands and knees on the floor and extend your right leg up in the air. Continue to make small pulses lifting your leg higher, 15 pulses per leg. Switch legs after your first 15 pumps on the right leg, now with your left leg extended in the air, continue with 15 on that side. 10 second rest in between sets of both legs. 3 sets of 15 *each leg*

 

#3  GLUTE BRIDGE HOLD

How To: Laying down on your mat, feet shoulder width apart and palms facing down, lift your core to the sky and squeeze your glutes. Hold this position for 5 seconds before bringing your core back down to the mat. Do this set 12 times for a total of 1 min. This is considered 1 set, do 3 total for maximum effect. *Madi Tip* Add a booty band. Just place it a little above your knees.

 

#4  D.K TO F.H

How To: Donky Kicks to Fire Hydrants. With knees and palms on the ground, start with your right leg and push up to the ceiling, bringing you knee back down to the mat *DON'T TOUCH* and sweep right into your fire hydrant, lifting your right leg to the side of your body, parallel to your back. After completing 15 on the right leg, switch to the left leg. No more than a 10 second rest in between sets. 3 sets of 15 per leg.  

 

#5  BACKWARDS LUNG WITH LIFT

How To: Go straight into a backwards lung, right knee to the floor first, and in one motion, go into a high knee. Extending your body up bringing that right leg level with your chest, then back into that backwards lung. 15 reps on each leg = 1 set. 3 sets total with no more than 10 sec rest in between sets. 

These are my top 5 moves  I use frequently in my workouts to grow that peach. Hope you enjoyed!

 

Outfit: 

VNCNT Athletic Endurance Sport Leggings-Sea. Size: S

VNCNT Athletic Endurance Sport Bra-Sea. Size S

 

 

 

*not a certified trainer