5 moves to build that sexy booty youve always wanted !

For
this exercise all you need is a 10- 15 pound dumbell and a
yoga matt ! For ultimate results, complete entire workout 2
times !

Glute Bridge Thrusts- 25 reps

Get ready to lift that booty ! Begin with your dumbell placed
ontop of your hips. Start the movement by driving through
your heels, extending your hips up. Your weight should be
supported by your upper back and the heels of your feet.
Extend up as far as possible, squeeze your glutes and then
come back down to starting position.

Glute Bridge March- 25 reps

Lay down on your back and place your feet flat on the floor
with your weight placed ontop of your hips. Next, raise hips
up until your body forms a straight line from your knees to
your shoulders. Hold this position and begin raising your left
knee up so that your foot comes off the floor.Place foot back
down on the floor with your hips still up and glutes engaged
and repeat on opposite foot. This movement should look like
you are slowly marching ! Complete 25 reps and then slowly
lower hips to the mat.

Single Leg Glute Bridge Thrusts- 15 each leg

The single leg glute bridge is a great way to advance the

basic glute bridge. Begin like you would for the regular glute
bridge with your dumbell placed ontop of your hips. Extend
one of your legs straight up towards the ceiling. Drive up
through your heels and upper back, lifting your hips as high
as you can. Try to keep hips level during this exercise and
make sure not to swing the raised leg as you lift up and
down. Keep core engaged to keep your lower back from
getting injured. Repeat 15 thrusts on each leg.

Fire Hydrant Kick- 15 each leg

To do the fire hydrant, place your hands underneath your

shoulders and your knees underneath your hips. Raise one leg
out to the side, keeping the knee bent to 90 degrees. Lift it as
high as you can while keeping your arms straight and then
kick leg out to the side so that your leg becomes straight.
Hold for a second or two at the top. Lower down and then
repeat. Complete all 15 reps on one side before switching to
opposite leg.

Squat Pulses- 25 reps

Hold dumbell infront of your chest, standing with feet hip

width apart . Perform a squat and hold it at the bottom as you
pulse a few inches up and down for the entire exercise. Keep
core engaged and complete 25 slow pulses.