Legs and Buttocks Workout for Women Exercises for Legs and Buttocks Bigger Buttocks Workout
Purpose, to firm and tone your stomach andstrengthen your core. Engage your core by contracting your glutesand contracting your abs. Keep your legs as straight as possible becausethis will involve more booty muscles. Focus the weight on the back of your heelbecause this will involve more booty muscles. Recommended tempo for women, two seconds up,two seconds down. Recommended repetitions for women, 15. Recommended workout frequency for women, 35days a week. Recommended rest time for women, 60 seconds.
To make it harder add weights to your handsor ankle weights to your legs. Thank you for taking time for yourself today.Because you deserve to look and feel your best!.
Butt Workout Cardio 1 Bootcamp 30 DAY BUTT LIFT
and today's workout is a calorie scorching butt tightening thirty fifteen cardio workout. what is thirty fifteené we're going to do fifteen exercises back to back with fifteen seconds of rest in between thirty seconds each exercise. Sounds complicated. I'll make it easy. The only equipment you'll need is a bottle of water and a little determination. so grab it and lets get started. first exercise we're going to do is side steps okay just follow me, these are old school
just side step like this. Half way through we are going to take it down lower, okayé and keep it going, keep it moving. This is really good at getting your heart rate going, moving and getting your legs burning that's all old school side steps are really easy. Take it down lower keep it wide get those legs moving we're going to move right into the second one
okay now the second exercise is going to be basically high knees you can actually make it a high knee with a jump if you want to up the intensity a little bit and burn more calories, okayé so here we go. Ready to get startedé High knees, bring it up. Bring it up. or you can pull it down engage your abs keep your abs contracted and your stomach tight
if you want to bring it down, just do regular knee lifts just like that remember to breathe, I always forget to breathe when I'm working out breathing is important alright, ready to kick it outé and, the next exercise is kung foo kicks. One knee kick to the side. One knee and kick to the side, okayé After that, we're going to do the other leg and kick to the side, okayé
let's get started and here we go. And knee and kick. Knee and kick. Perfect. Breathe. it's easy to forget. the idea here is to get that knee up as high as you can. Keep your abs contracted and just kick right to the side kind of like that. Perfect. one leg over and over again. Again this is just to get
the calories burning here that's all we're trying to do. And, breathe it out fifteen seconds of rest and we have the next side. Remember we're going to do the other leg. Knee lift and kick to the other side Knee lift, kick. Knee and kick you ready to goé Now here we go! And knee lift kick it
3 Minute Bikini Booty Workout
Hello everybody! Today I have a 3 minute Bikini Booty Workout for you. We are targeting the booty because spring is coming and swim suits, and you only need3 minutes. You can do it longer if you want to. Butone round of this workout is 3 minutes and it's going to burn. We are using the Runtastic Timer app today. We have our workout set at 30 seconds, our rest at 5 seconds because we are just going to go straight into the next workout.
There's 6 sets, 1 repetition you can do more repetitions if you want to, but we are going to start now, okayé So I am starting the timer, the timer is on.First we're gonna do a squat to side leg raise. Are you readyé Booty, here we go! Squat, side leg raise, squat, side leg raise. Get down deep, low into those squats lift that leg up. Digging into the hip, the side of the booty.
Thirty seconds here okayé Starting it off, squat to side leg raise. Make sure your core is engaged, it helps with the balance a lot. Lift it up. Breathe. Alright, exercise number 2 squat kickback. Here we go, squat, kick the leg back, squat kick the leg back andkick. Stay low in that squat and really
kick that leg back. Kick, kickback. Make sure you're breathing, you should start to feel your quads right now you should start to feel your booty when you kick that leg up. Five more seconds here, breathe through it. Awesome, now we have a lunge to high knee Left leg goes back first. Lunge, high knee. So you should be squeezing the right booty, the right side of the booty. Lift itup. Boom.
Get low in that lunge, get deep in that lunge. Get as low as you can. Breathe it out. Remember it's only 3 minutes, so if it gets hard keep going! Alright, other side. The right leg is gonna come back this time, okayé Good job, and lift and squeeze. Good job. Awesome!
Squeeze that left side of the booty allthe way at the top. Give it love. Breathe through it. I'm even out of breath, this is not easy. Curtsy lunges are next, alternating sides, here we go. So, you bring that leg all the way around and back. So, it's like a step back lunge but you're stepping back and around. Good job after this we only have one more move left.