Booty Blast


The gluteus maximus, also known as your butt muscles, are actually one of the largest and strongest muscles in your body. So, of course there are a number of benefits to having strong ones! Having a tight butt won’t only look good in a pair of jeans, but it is said to improve your overall physical health.

Bret Contreras, C.S.C.S., coauthor of Strong Curves: A Woman’s Guide to Building a Better Butt and Body says, “Strong glutes increase your force and power during everything from sprinting, jumping, and squatting to climbing, swinging, and cutting from side to side.” A stronger butt can also mean healthier knees, as well as a pain-free lower back and hips. There’s a strong body of evidence that shows high gluteus-maximus strength and endurance are correlated with a lessened risk of lower-back pain, says Brad Schoenfeld, Ph.D., director of the human performance lab at Lehman College. “Increasing glute strength with resistance training in a variety of rep ranges is the best way to prevent pain.”

In case it isn’t yet clear to you why you might want to tone and tighten your backside, try out this booty blast workout that you can do ANYWHERE!

1. Fire hydrant 20 REPS
2. Fire hydrant pulses 20 REPS
3. Ninja kick ups 20 REPS
4. Ninja kick outs 20 REPS
5. Inner thigh pulses 20 REPS
6. Horse reflex 20 REPS
7. Small barrel circles 10 FORWARD/ BACK
8. Big barrel circles 10 FORWARD/ BACK
9. Heel kicks 20 REPS
10. Single leg butt lift
11. Inner thigh squeeze 20 REPS
12. Inner thigh beats 1 MIN.



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