EVERYONE WANTS A TIGHT BOOTY . . . .
HERE ARE 5 SIMPLE YET VERY EFFECTIVE EXERCISES
TO GET THE TONED AND TIGHT BOOTY YOU ARE LOOKING FOR!
I love these exercises because YOU can do them anywhere………the beach, the park, your hotel room, your home! They are extremely effective in toning and tightening your booty, all in such a small space, so there is no excuse not to begin today and keep it going for awesome results.
You can do these exercises with or without a resistance tube, but I will be showing you how to do it with a tube, as there is more resistance; therefore, YOU will gain greater strength building and toning and the resistance tubes come in varying strength and so portable you can take them anywhere!
Before you begin, do a quick 5 minute warm up. You can run sprints (if outside) or jog in place (if inside), do jumping jacks, pretend to jump rope or whatever you like.
LOW SQUAT PULSES
Start with feet shoulder width apart, knees forward
and bend at the hips. Keep booty low and pushed back,
so knees are not over your feet. Stay low and pulse.
Resistance Tube: Step on tube with feet and
keep hands upright for resistance.
Do: 5 sets of 20 or 5 sets of 30 (more advanced)
STATIC LUNGES
Place one foot forward, with the other foot behind
in a lunging position. Keep core tight and slowly lower
into a lunge while keeping your front knee forward without
extending past your foot and the back knee dropping
down towards to ground.
Resistance Tube: Place front foot on top of tube
and keep hands in an upright position while lunging.
Do: 3 sets of 10 (each leg) or 3 sets of 15 (more advanced)
LOW SQUAT SIDE WALKS
Place both feet shoulder width apart on tube with knees
forward without extending past your shoes. Push booty back. Staying low, walk to the left and then return and walk to the right.
If you have space constraints, take one foot left joining other foot to meet and vice versa.
Resistance Tube: Place both feet on tube and keep hands upright.
Do: 2 sets of 20 steps each way or 3 sets of 25 (more advanced)
SQUATS
This is a full squat move. Place feet shoulder width apart on
tube with hands on handles in an upright position.
Slowly lower your booty down, while keeping it pushed back
then slowly return to starting position. Keep knees forward but
never extending past your shoes.
Resistance Tube: Place both feet on tube with hand upright.
Do: 3 sets of 20 (slow move) or 5 sets of 20 (advanced)
SIDE LEG RAISES
Place most of the weight on left leg and bend knee slightly. Slowly
raise right leg, keeping it straight and pulse outward. Keep core
tight. Do not let left knee extend past your shoe.
Resistance Tube: Place both feet on tube and hands upright.
Do: 3 sets of 15 (each leg) or 5 sets of 20 (more advanced)
You should feel your quadriceps (front muscles of your legs), your hamstrings (back muscles of your legs) and your inner and outer leg muscles tightened, tired and toned! If you find that some of these exercises are too difficult then drop the sets from 3 to 2 and/or you can drop the reps of each exercise too. Keep track of how many you are accomplishing, so that next time and there afterwards YOU can see and will begin to FEEL A MORE TIGHT BOOTY!
Don’t stop once it begins to feel easier, challenge yourself by beginning to add more sets to each exercise and/or reps to each exercise. Looking to really tighten AND burn more calories? Add a H.I.I.T. workout to the beginning or ending of this workout. You will get all the benefits of toning, while also getting the cardio workout in to burn more calories!
The holidays are approaching, so don’t let your workouts slip, keep going with your exercising so you can stay and feel stronger, more refreshed and less stress during this busy time of year!
YOU DID IT . . . . . . 5 SIMPLE STEPS TO A TIGHT BOOTY IN NO TIME!
CLOTHING: Top by GAP Fit, Bottoms by Athleta
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