J Lo booty in under 20 (mins)

     Ask anyone at the gym which parts of their body they are trying to improve and 80% will say their butt (glutes).  So here are my top picks for improving your backside in under 20 minutes.  

One Leg Squat

        TRAINER TIP:  Keep in mind that when doing the squat the knee should stay behind the toe.  If the knee goes over the toe then it can cause knee pain and damage.  Avoid this exercise if you have bad knees.  If you can’t get as low as the athlete in the picture then just go as low as you can.   You should do 2-3 sets of 10- 15 repetitions.

Step Ups         

“Tips:Hold two dumbbells, one in each hand, at your side. Step up onto a flat bench with your left leg. Then step up with your right leg so you are now standing on the bench. Step down with your left leg, then your right leg. Repeat, starting with your right leg this time. Be careful not to fall! Use lighter weights. Can also be done with a barbell on your shoulders instead of dumbbells. (Bodybuilding.com)”  Start by doing 2-3 sets of 10-15 repetitions on each leg for best results

Lunges

•  
• Stand with your feet apart, in a split stance.
• The rear foot should be on it’s toe and the front foot is flat.
• Bend both legs to a 90 degree angle then push back up from the FRONT HEAL.
• Return to starting position and then repeat.

TRAINER TIP:  The front knee should stay behind the front toe.  If you have trouble with balance then try putting the front toe against a wall.  Keep your chest up during this exercise and your core (abs) tight; this will help with balance.   Do at least 3 sets of 10-15 on each leg.

Donkey Kicks

• Start with elbows on the floor to support the upper body
• kick one leg back while keeping the leg bent at a 90 degree angle.
• return to starting position and repeat 15-20 times before switching to the next leg. 
• Try doing at least 3 sets on each leg.

TRAINER TIPS–  Try not to arch your back while doing this exercise.  Keep your core (abs) tight to maintain proper form.  If you find that this exercise is too easy then put a dumbbell behind your knee and hold it while doing the kicks.  For extra results try pulsing at the top of the kick.

*If you want to build up your butt then try doing 10-12 reps with a challenging weight.  If you are looking to lean up and firm your butt then do 15 -20 reps with lighter weights.

A Ali