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Apart from looking great in skirts and jeans, there are HEAPS of other benefits to toning and strengthening your booty. Strengthening the butt and thighs can reduce back pain, improve posture, strengthen your pelvis and reduce knee and ankle strain.
If you’re looking to tone your butt and thighs but don’t know where to start, the good news is you don’t have to look far! Our 28 Day Weight Loss Challenge has HEAPS of booty-focused exercises!
Healthy mummy Libby Butler, who has lost 16kg through the 28 Day Weight Loss Challenge, has kindly demonstrated six of her favourite (and effective) booty-busting exercises that you can do from home.
6 simple booty-busting exercises
Here are 6 simple booty-busting exercises Libby says you can EASILY perform in front of your telly (we suggest aiming for 3 sets of 8 – 12).
1. Duck squat
To perform a duck squat you need to stand with your feet shoulder-width apart with your toes pointing out at 45 degrees.
Activate your core and place your hands together out in front of you. Next you need to squat down until you butt is parallel with the ground and this is your starting position. Rise only 3/4 of the way up, then lower back down to the starting position. Try to keep your back straight.
Take it up a level: If you want to increase the resistance, you can hold weights in your hand.
2. Donkey kicks
Get on all fours so that your hands are shoulder width apart and your knees are straight below your hips.
Activate your core while keeping your knee bent, lift one leg up behind you until it is in line with your body and your foot is parallel to the ceiling.
Then lower your foot back down to the starting position and repeat on the other leg.
Take it up a level: If you would like to increase the resistance, add ankle weights.
3. Sumo squat
Stand with your feet out wide, toes pointing out slightly. Activate your core and keep your balance by holding your arms in front of you.
Lower your body until your butt is in line with your knees (or as close as you can get) while still protruding it out behind you, keeping your back straight.
Take it up a level: You can increase the intensity by holding a weight such as a kettle bell.
4. Glute bridge
Lie back, knees bent, feet on the floor hip-width apart, arms extended at the sides with palms facing down.
Lift your hips toward the ceiling, pressing into your heels (but don’t squeeze your glutes UNTIL you reach the top). Hold for 10 deep breaths, then slowly lower your hips to the floor.
Take it up a level: To up the ante, you can pulse these at the top, instead of holding.
5. Lunge pulse
From a standing start, step forward like a regular lunge. Lunge down partially, about a quarter of the way down as you would for a normal lunge.
This is the starting position. Begin exercise by pulsing up and down, performing the lunge by going up and down about 3 inches or so.
6. Chair kick
In a standing position, activate your core and place your hands on your hips (or hold onto a table or chair, if you need for stability).
Transfer your weight to your left leg and lift your right leg back so you feel a squeeze in the right glute.
Ensure you remain standing upright, and you will only need to kick the back leg a short distance before you feel the squeeze.
Thanks for demonstrating these moves so wonderfully, Libby!
You can find more amazing booty and thigh exercises on our 28 Day Weight Loss Challenge App under the exercise hub. We also outline how you can perform these exercises CORRECTLY, and SAFELY while targeting those booty muscles.
You can sign up to our Challenge here.
Libby’s remarkable 16kg weight loss success story
Despite suffering from PCOS most of her life, Libby credits the 28 Day Weight Loss Challenges for helping her lose 16 kilograms and improving her overall sense of well being.
“Realising just how big I’d got was a shock. I was also depressed, unhappy, moody, tired, unmotivated, and my PCOS symptoms were getting worse and really getting me down,” she says.
“Nothing I had tried previously worked for me. The Healthy Mummy popped up in my Facebook newsfeed because a friend of mine had liked it, so I checked out the website and decided to take up the special offer they had available on the 28 Day Weight Loss Challenge.
“Being able to customise the 28 Day Weight Loss Challenge Meal Plan has meant that I can change the program to suit me, my family, our preferences, our budget and my health needs.”
Libby says she wants to teach her children about healthy food and balance, so they understand why good food is so important.
“As a child, I had quite poor food habits – no fault of my parents. I had no idea about portion control – I used to buy things from the school tuck shop, and swap my healthy food in the school yard,” she adds.
“Now I plan, I prep, I bake and I make things for my family I never thought I would! I always ensure there are healthy options available for myself and my family, and we no longer buy take away or convenience foods.
“The Healthy Mummy is deeply ingrained in my life now, and changed it for the better!”
Are you ready to become a Healthy Mummy?
If you are wanting to tighten your booty and tone your thighs – not to mention – help improve your overall health and wellbeing – our 28 Day Weight Loss Challenge is an awesome program to check out.
- 28 days of at home exercise routines (no gym needed) – with video instruction
- Customisable and breastfeeding friendly meal plans
- Time-efficient exercises for busy mums – under 30 mins
- Challenge combines Pilates exercises with interval and circuit training (HIIT)
- Suitable for basic to advanced fitness levels
- Home to thousands of EASY-TO-MAKE recipes!
To learn more about our 28 DAY WEIGHT LOSS CHALLENGE CLICK HERE.