The Booty Workout

 

Unless you’ve been living under a rock, the booty is IN this season – ask around…

 

 

I hear is my sister talking about it, Instagram is full of perfect bums, and lord help you if you google them – there everywhere! My personal booty inspiration comes from those beach babes at Its Now Cool.

This workout is great if you’re feeling a little tired or you’re in need of a ‘rest’ day. But you’re awesome, so you get your ass to the gym anyway, right?

 

 

 

 

 

Here are the moves to help you get the perfect peach; it’s my ultimate booty workout!

The following exercises should be done one after another on one leg, then switch.

Left leg: 20 Donkey Kicks, 20 Straight Leg Donkey Kicks, and 20 Donkey Pulses then swap to your right leg and do the same. Just warning you – it is going to burn so remember to breath…

I use ankle weights to add a bit of resistance, but you can do this without any weights and it’s still gonna sculpt those peachy cheeks. 

 
workout - monica bestek
 
Donkey Kick

Step-ups x10 (each leg) 

Using a box, bench, or ledge – place one leg up onto the bench with the heel firmly planted. Drive up from that foot while squeezing your badonkadonk and quad as you raise your opposite foot off the ground. Lower your leg back down in a controlled manner then repeat.

 

 

 

Donkey Kicks x 20

Start on all fours. Keep your left knee bent at a 90-degree angle, lift your left leg up until you feel your left butt cheek engage. Squeeze that tush and flex your foot, then slowly bring your knees back down to starting position. Repeat. 

 
monica bestek - workout

Straight Leg Donkey Kick x20 

Start on all fours. Straighten your left leg out behind you. Slowly raise your left leg up as high as you can go while squeezing your derrière. Slowly lower your leg in a controlled movement until your toes touch the ground. Note: Up and down = 1 rep.

 
sweat - move - smile - workout

Donkey Pulse x20 

Start on all fours. Keep your left knee bent at a 90-degree angle and the bottom of your feet facing the ceiling, then lift your left leg up until you feel your left rump cheek engage. Flex your foot and slowly pulse up and down.

 

 
butt workout

Single leg bench Lunges x10 (each leg)  

Standing in front of a benchplace your left foot backwards onto a bench ensuring it sits flat on the bench. Bend your right leg to a 90 degree angle and perform a lunge – drop your left knee towards the floor in a controlled manner. Then, raise yourself up by squeezing your bums. Repeat.

 

 

 

I like to add a bit of cardio to my workout to get my heart rate up so 10 Calories on the assault bike after each round definitely does the trick!

Follow Mon  
Instagram @monicabestek 
Snapchat @mb_harper

 

Images - Josie Clough 
Gifs by Yours Truly