Booty Hell

Today we are going to talk about working your glutes. We all know everybody likes little tight ass or a big tight ass just depends on your preference. Anyhow, one way to ensure that you keep it tight is by doing exercises that focus strictly on that area like squats or lunges. However, I know my ladies tend to believe that squats and lunges make your thighs big which couldn't be further from the truth but we will leave that argument for another day.

 Today, I came equipped with a weight-free alternative; the "kick back". There are several differnt variations of this exercise that we will dive into on later post but for today we will focus on this one. Today's exercise is an easy way to get a quick butt lifting exercise done at home without the use of weights and also without any unnecessary strain on your joint.

Just like the woman in the image above you simply get down on your hands and knees and raise your leg up. You will continue this motion without ever letting the moving knee touch the ground until you are done and ready to switch. It is also very important that you don't lean too much into the resting leg this will create an unnecessary strain on your resting hip. The best way to prevent this is to engage your abs and to keep the resting hip directly above the resting knee.

This is how you might want to incorporate this into a butt lifting workout.

Grunt
Cardio: Power Walk on the treadmill at an incline or ride the bike standing up for 1 min. between each exercise
Abs: Scissor Kicks or Flutter Kicks (works the inner thighs) 4x25
Butt: Kick Backs 4x20 (10 on each leg)

Animal
Cardio: Power Walk on the treadmill at an incline or ride the bike standing up for 2 min. between each exercise
Abs: Scissor Kicks or Flutter Kicks (works the inner thighs) 4x50
Butt: Kick Backs 4x60 (30 on each leg)

Beast Mode
Cardio: Power Walk on the treadmill at an incline or ride the bike standing up for 3 min. between each exercise
Abs: Scissor Kicks or Flutter Kicks (works the inner thighs) 4x100
Butt: Kick Backs 4x100 (50 on each leg)

NOW GO AND LIFT THOSE BOTTOMS!!!

Be healthy, infinitely curious, and eternally grateful.

Micah Hayes