Dietician, fitness expert, personal trainer and weight loss coach Darby Marie Tropf of DarbyFit sat down to give us her favourite booty workout routine. This workout is quick and easy, requires no equipment and can be done at home.
“Booty work” as I like to call it, should be fun! Today everyone wants their sweet derriere to look tip-top. Here are a few simple moves to help lift and shape that tushie!
DarbyFit’s Quick Booty Burn Routine
First, let’s get a few things straight – literally!
Always stand with your feet hip-width apart, making sure to keep your knees behind your toes whenever you squat, bend or lunge. This keeps the pressure out of your knees and right where we want it: the booty and legs!
The left leg bends as though going into a lunge, keeping sight of your toes. At the same time your right leg lifts contracting your glutes (your tush). Come back to a standing position and lunge again, this time leading with your right leg. (Continue, alternating your lunges.) Do 3 sets of 12.
Single Leg Toe Taps
Standing on your left leg , with your right knee to your belly button begin to squat down , as you do tap your right toe out to the right. The left leg stays bent, while maintaining balance and weight. Bring your right knee back into you and repeat the motion. After 12, switch sides for a total of 3 sets of 12 on each side.
Plie Squats (Sumo Squats)
Standing with your feet hip-width apart, turn your toes out facing away from each other. Make sure you are standing straight up and down, tilt your pelvis under as though you are scooping your booty under you. Hands are raised in front of you like you’re a ballerina. Squat down, coming about 1/2 way to the ground. Make sure your knees are still not too far over your toes. Keeping your booty tucked under, start to push through your heels, squeezing your booty and stand tall. Do 3 sets of 12.
Tippy Toe Plie Squats
Standing with your feet hip-width apart, turn your toes out facing away from each other and come up on your tippy toes. Check your posture – make sure you are standing straight up and down. Hands are raised in front of you like you’re a ballerina. Squat down, coming about 1/2 way to the ground, staying on your toes for the entirety of the movement. Make sure your knees are still not too far over your toes. Squeeze your booty as you stand tall. Do 3 sets of 12.
Walking Side Squats
These are great to lift your booty from the side angle! Using a 5lb weight (if you have it), stand with legs hip-width apart. Step left leg out to the left maintaining a position where both feet are facing forward. You want to feel the weight in your tushie, not your knees, so back that booty UP when you squat down. Stand and pull the leg back into you. After 12 switch sides for a total of 3 sets of 12 on each side.
Stretch it Out!
Make sure to stretch! The Pigeon yoga stretch is one of my very favorites after a nice booty workout! If you’d like to add a little more of a challenge to this workout, hold onto some 5lb weights. However, remember you are doing high reps, so listen to your body!