Bikini Time! Nedra's Top 3 Moves for the Booty

Turn that booty into the perfect peach emoji!

You asked, we delivered! Here are owner, trainer & instructor Nedra's top 3 fave moves for the behind! This is the perfect five minute burn that can be done morning, noon or night for a quick lift & fix. Take it up a notch by adding a circular band for more resistance and challenge!  


The Perfect Booty: Exercise 1

Exercise #1: Bridge 

This exercise is good for....adding lift and engaging your core!

HOW-TO:

  • Start by lying on your back. Place a band right above your knees and open your feet wider than your hips.
  • Walk your feet in towards your butt so that you can touch your heels with your fingertips. 
  • Hold your thighs open so the band is tight and begin to squeeze your butt as you raise your hips as high as you can, pushing the floor away with your heels.
  • Inhale on the way down and exhale while pulling all the air from your belly - don't forget to squeeze those glutes!

REPS: Perform three sets of 20 with a 20 sec. pulse at the end. 

The Perfect Booty: Exercise #2

Exercise #2: Stomach-Lying Leg Lifts

This exercise is good for....tightening the glutes, adding lift & strengthening those tough lower abs. 

HOW-TO:

  • Start by lying on your stomach and resting your head in your hands.
  • Relax your shoulders away from your ears and tuck your tailbone under by sucking in your belly button, pushing your pubic bone into the mat.  This helps to ensure that your lower back is not doing any of the work!
  • Open your legs as wide as the mat and then bring your heels in together to touch.
  • Keep your heels together and keep the knees open as you begin to squeeze the glutes, lifting your legs up off the mat on an inhale. 
  • Exhale & release as you lower your legs down, allowing the thighs to touch the mat.

REPS: Perform three sets of 20 with a 20 sec. pulse at the end. 

The Perfect Booty: Exercise 3

Exercise #3: Leg Extension 

This exercise is good for.... thinning out the size, strengthening inner/outer thighs + targeting the abdominals. 

HOW-TO:

  • Start out on your hands and knees with a band around your thighs.
  • Begin to extend your right leg behind you as you feel the tension on the band, lifting your foot off the ground. 
  • Keeping your legs straight and your knee locked, squeeze your glutes as you tap your foot on the floor.  Be sure you are squeezing in instead of allowing your leg to move outwards. 
  • Keep your hips still by pulling your belly in tight, relaxing your shoulders and your face. 

REPS: Perform three sets of 20 with a 20 sec. pulse at the end. Repeat on Other Leg. 


Know what else is good for the booty? Our Long & Lean class!