Booty Buster: 5 Bum-Blasting Exercises to Firm, Lift and Tone

You don’t need to spend multiple hours at the gym or have a membership to the latest and greatest facility to get into good shape. The first step is making fitness a priority in your life. With a little creativity and the use of your own bodyweight a quick booty burner can be done almost anywhere. The goal is to achieve high intensity interval training to kick-start your metabolism into gear.

Equipment: Water and flat surface (yoga mat if preferred)

Keep in mind: Utilize each movement to tone and create that perfect summer booty.

Workout structure:Perform each movement for 50 seconds with a 10-second break in between. Repeat for a total of 5 rounds.

1. Air Squats: Standing up straight, legs should be positioned shoulder width or slightly wider. Send hips and butt directly back into an “invisible chair” while keeping knees behind your toes. As you return to standing, put your weight on your heels. Keep abs tight. *TIP: Your body should reach 90 degrees and then return to standing position.

photo by pixgood.com

2. Hip Bridges: Laying flat on the ground with knees bent at 90 degrees, position arms by your side. Raise hips towards the sky and squeeze gluts simultaneously. *TIP: Activate your core as you squeeze your glutes to achieve optimal benefits.

photo by galleryhip.com

3. Alternating Lunges: Start in the up-right standing position, with feet facing forward. Inhale and step forward with one leg, dropping your back knee toward the ground. Exhale and return feet together to the starting position. Perform the same movement on the opposite leg. *TIP: Allow thigh to position parallel to the ground as you lunge.

photo by popsugar.com

4. Glute Kickbacks: Begin with hands and knees on the ground, on all fours. Raise your head and squeeze your glutes as you raise one leg at a time, with your foot flexed and parallel to the sky. Return to all fours and alternate legs. *TIP: Try to maintain a flat back during each kickback to activate abdominal muscles.

photo by besmartbejacked.blogspot.com

5. Wall-Sits: Place back against a solid surface. Lower body into a 90 degree angle by bending at the knees. Relax arms by your side. *TIP: Maintain a constant and steady breath, and engage core.