I like to call this one a “Praying For The Perk” because well, a lot of times when I’m in these positions I appear as if I’m praying. I’m also in so much pain that I probably should be praying! So all I’m trying to say is this workout will WORK! It’s great for your booty and don’t we all want to perk up the backside a little? I know I do!
Here it goes! Start with a band around your ankles. If you don’t have a band, not to worry. These workouts will burn just as much just by making the motions. The key here is to think about the muscle you’re working. No mindless back and forths here, you gotta focus on the muscle and envision them strengthening. With this move keep your left leg bent (yes, squatted) a bit while you step out and in with your right foot. 25 times (or 50 if you don’t have a band.) Do the same thing the opposite way. Keep right foot bent and step out and in with your left foot. 25 time (or 50 times if you don’t have a band.)
At this point you should be feeling a bit of a burn, now we get to expand on that! Get lower and keep walking on a flat surface, nice and wide steps please. Keep it low, booty out, and keep walking on the right for about 20 steps (or until the cliff ends, in my case.) Then go the other way and walk about 20 steps. Back and forth we side step, 20 steps each leg 2 times. If you don’t have a band you can do this 4 times. Key here is to take it slow and get LOW!
Oh and keep on praying!
Now let’s work the back of the leg. Those hammies get all sloppy and weak the more we sit so it’s important to get them to burn. That’s also another great muscle to tighten to help perk up that booty.
Keep your left leg on the floor and kick you right foot back in a slow motion that forces your hammies to work.
It may work well if you can hold on to something lightly, just for balance sake. It’s very important to only work the muscles on the back of your legs. No lower back aches allowed. Tighten your core and kick you foot behind you slowwwwwly. Also, try to kick back with your heel first. Once you do 25 on the right side, switch to the left side. The standing leg should also feel a bit of the burn too, thanks to our previous butt moves. Yes, you’re welcome.
Now lets go straight to the side. See what I’m feeling there (as pointed out in pic below?) These are also good N’ slow moves with your left leg slightly bent and your right leg kicking straight to the right. 25 times on each leg.
Now that your muscles are nice and tight and burning, let’s shake em out!
Squat/jump like crazy fools! Get super, duper low and jump super, duper high. 25 times.
Then scroll back up to the top and do allllll these 3 times total!
I learned a lot of these moves in physical therapy and while training for bike and running races from my awesome coaches. They exist to make our muscles kinda miserable (in a great way) but our joints will really appreciate these moves too. I don’t want you to deal with any knee, hip or back issues while you train your butt off! So keep PRAYING FOR THAT PERK!