Lift, Firm and Tighten Your Booty
Try my tight booty workout with out 3 of my favorite moves
IMPORTANT: These moves are challenging. If you have problems with your knees, please do not attempt. As always, consult with your Dr before beginning a new workout or exercise routine. For best results follow a FULL body resistance training plan AND clean up what you eat!
These are three of my favorite lift, firm and tighten your butt moves because they are quick, intense and work your bottom where it matters most!
1. One Leg Deadlift
Perform 4 to 8 repetitions each leg
One Leg Deadlifts work your hamstrings, glutes, back, core – basically a total body exercise but where you notice them the most is in your glutes!
You can choose to use a dumbbell, kettlebell or just your own body weight. In this video I am using a 16 kg KB.
Be sure to keep your shoulders square, core tight and back flat as you hinge forward at the waist keeping the DB or KB to one side, your front leg bends slightly, about 45 degrees. At bottom of move, squeeze your glutes and pull your upper body back up to start using your hamstrings and lower back. Do not lean to one side. Repeat all repetitions on one side before switching to the next.
2. Jumping Lunges
Perform 5 – 10 repetitions each leg
This means jump left, jump right, ONE. Jump left, jump right, TWO…
Start in the lunge position – one foot forward and one foot back. Bend your knees, push then jump up high and switch leg positions. Use explosive, but controlled movements.
You can choose to modify this move by simply performing lunges – forward or reverse. I find that reverse lunges place less stress on the knee and allow you to really focus on and activate your glutes.
3. Jump Rope
Perform 25, 50 – 100 single jumps
Yes, single jumps. These are much more intense, make you work harder in a shorter period of time and really fire up your abs! If you want a great looking butt …you gotta have the abs to go along with it! Plus jumping rope truly is a full body exercise allowing you to burn more fat and keep your lower body challenged!
If your jump roping skills are a bit rusty and you are tripping all over the place….toss the rope aside and do pretend jump rope. The intensity totally changes when you do not have to start and stop.
How To Use:
Complete this tight booty workout 2 to 4 times. Add it into your full body resistance training workout or complete as a single circuit workout.
Lift, Firm and Tighten Your Butt Tips
So You Want a Better Butt….
Because I know some will watch this video and think you only need 3 moves to reshape your butt – well let me just say that there is no such thing as Spot Reduction!!! You simply cannot work one area of your body and expect the fat to magically burn off and leave you with a beautiful toned butt, thighs, arms or abs.
You CAN however, work moves like this into your FULL Body Resistance Training Workout plan to ensure all the Major Muscles of your body are Being Worked effectively in ORDER to
~ Boost your Metabolism so you Burn More Fat
~ Loose Inches
~ Create Tone and a sleek Defined Booty…for without muscle you butt will just look mushy, soft and flat ~
Plus a tight, perky butt looks so much better in your favorite jeans!
~ Keep you Strong for STRONG GLUTES allow you achieve even MORE in your workouts!
Fit Yummy Mummy Follow Along Workout DVDs – helping Moms Get Their Body Back in just 90- minutes a Week ~ all from the comfort of Home!
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Hi Holly!
Thanks for the video! Butts have always been a “problem area” for women in my family:) I look forward to using this trifecta to lift mine! I do have knee problems, so I will just use the reverse lunges instead of jumping lunges…thanks!!
Can’t wait to incorporate these into my workout plan…Looking forward to seeing the difference!! Thanks Holly!
Love the workout
I also have issues with the jump lunges – much as i like them it always seems to do something nasty to my back so i will stick to step through lunges which are great too! Are squat jumps a good alternative to the jump lunges?
Holly, just what I needed. Great workout Thanks!!! I was wondering, since I’ve already done my RT workout this morning, could I still do this later in the evening today? Or would I have to wait until my next RT workout?
Sarah,
If jumping lunges hurt your knees, then you should avoid squat jumps as well. Better to take each move slow and controlled.
Thank you Holly! I have been drooling over Joey Atlas’ new Sexy Butt & Body Makeover for Women that just came out. He sure is good with his wording on his promo page to make you want his program! It’s just not in our budget right now, though. Sigh.
But I know, too, that following your programs and doing circuit training is going to get me there. I just finished one of Craig Ballentine’s 4 week circuits and have seen some amazing changes.
But…still, you just wonder if there is something else out there, something specific I should be doing to get that booty I am dreaming of! I’m going to incorporate these moves in and will let you know how it goes!
Hey Sherah – yes, I know.. BUT think of all the time wasted by continuing to look vs. Just using and sticking to what you just invested in?
Give yourself a time line to give the Deluxe FYM videos you just invested in time to work for you.
This is a big mistake women make – they are continually looking for the next best thing….then look up to see they have made NO progress – - and there is no “next best thing” – just following through and taking daily action.
Tanya,
If you already worked out today, you will want to save this for your next scheduled RT day.
I’m looking forward to adding this onto my RT today. Thanks for all the extras.
Love the workouts, you have really motivated me. My comment is that I have not seen you suggest stretching.
I got into some really bad “lower back” pain, which turned out to be overly tight glutes. After 1 massage session and lots of stretching I am now almost back up to pace. I just wonder if it would benefit your readers if you were to suggest stretching after workouts or even 1 day a week dedicated to stretch. Could be another DVD, just for stretches.
For what it is worth, and thanks for the encouragement keep up the good work.