Hey all,
Here is the 2nd bubble butt workout for women. To be honest, this one works even better than the previous butt workout I used to do. It may look the same, but it challenges me a lot more. I hope you like it.
Exercise 1
Toe Pointed Jump Squats
Standing with your feet wider than shoulder width apart, toes pointed outward, lower into the squat with your thighs parallel to the floor, keeping your knees above your toes.
When you jump up, push off the balls of your feet and keep your toes pointed down. At the peak flex your butt muscles before coming back down. You’ll get the hang of it after a few tries.
Exercise 2
Front to Back Lunges
Standing straight up, feet shoulder width apart, hips and feet pointed straight ahead, step forward with one leg, lowering your hips until both knees are bent at about 90 degrees. Make sure your front knee is above your ankle but not further. Also make sure your other knee doesn’t hit the floor.
Keep your weight on the heel of your front leg as you push back up to the starting position. That counts for one rep. Keep your weight on the heel of your opposite leg this time as you push back up to complete the second rep.
Always remember, pushing off your heels activates your glutes, aka: your butt muscles.
Exercise 3
Side to Side Squats
The secret with these is coming down until your thigh is parallel to the floor, then pushing off your heel when you come up. When you come up to the middle, make sure to completely flex both glutes before lowering down on the opposite leg.
After doing a full set in this way, you’re butt muscles are going to really feel it.
Exercise 4
Reverse Lunge Knee Kicks
As you can see, these are similar to front-to-back lunges that we did in exercise two. The only difference is, when you come up from the lunge, you’ll be lifting your knee up.
After you lunge back, make sure to push up off the heel of the leg in the forward position. When you kick your opposite knee up, completely flex the glute muscle of the leg you’re standing on. That’s where you’re going to get the best results.
And always remember to keep your core tight on all of these exercises.
Exercise 5
Ceiling pushers
First, get on your hands and knees, then lower onto your elbows. Then, tighten your core, and lift one leg upward like you see Katya doing. Then lower your leg down, breathing in, until your knee tucks into your abdomen. This stretches the butt muscle before the next repetition. The idea is to imagine pushing your heel up flat against the ceiling, completely contracting your butt muscle at the top, while breathing out.
If you want a really good burn with this exercise, do them really slowly and pause for a 3 second count during the flex portion of the movement.
Exercise 5
Bridge kicks
Begin with laying flat on your back, arms flat on the floor. Place one foot next to the knee of your opposite leg. From here, keeping your core tight, lift your midsection by flexing the butt muscle of your bent leg, while using your arms to balance yourself. Make sure to keep your other leg straight as you raise it. Also make sure to breath out all the way at the top of the movement.
This exercise will also work your abdominals and hip flexors.
The number of reps you do for each one of these sets is really up to you. Start with 10 reps for each exercise. If it’s too hard, lower the rep count. if it’s not challenging enough, add more reps. You’re looking for a rep count that makes you burn. Results occur when you push your limit.
Hope you enjoy this routine. Stay tuned for more!
Katya & Matt
