Sweet Sweat UK & Europe
Hip Thrusts are great booty-building exercise you can do from literally anywhere.Expect to be sore after this one!
How To:
Begin by laying flat on your back with your knees bent and feet firmly planted on the ground, shoulder-width apart. Make sure your ankles are stacked below your knees. Exhale as you drive your hips toward the ceiling and squeeze your glutes. Slowly lower back down to the start position. *If using a band, keep your knees driven out; don’t allow them to collapse in.
Tip: Create greater range of motion with this exercise by either elevating your feet on a step, bench, chair, etc. or elevate your torso by resting your upper back on a bench or chair.
Two great ways to make this exercise more challenging:
Pulse squats are another great exercise to target your legs and glutes! You’ll definitely feel the burn with these!
How To: Begin in a standing position with your feet shoulder width apart. With control, lower into a squat position and pulse in the bottom position. Keep your core engaged and make sure your knees track with your toes. Exhale as you stand and return to a standing position.
Tip: With Pulse Squats, you can change up the tempo to make them more fun. For example: add an extra “pulse” or two at the bottom!
Reverse hypers target the entire posterior chain, including the glutes, hamstrings, and back!
How To: Begin face down on the floor or on a sturdy surface. With legs straight, exhale as you lift your legs off the ground and squeeze your glutes at the top. Slowly lower back down to the start position.
Tip: To increase the range of motion, use a sturdy bench, table or chair to allow your legs to come down further into the movement. Hold onto the legs of the bench or table for support. Want to Step It Up?: Add a Sweet Sweat Mini Loop Band! Slide the band over both legs and place it at the ankles. As you lift your legs drive your legs upward and outward into the band. This will add a level of difficulty with tension and incorporate the gluteus medius.
The Fire hydrant is a great exercise to target the gluteus medius! Additionally, the fire hydrant exercise helps strengthen your core because it will be engaged throughout the movement!
How To: Begin on all fours in the quadruped position with your shoulders stacked over your hands and your hips stacked over your knees. Exhale as you raise one leg out to the side, with your knee bent at a 90 degree angle. Slowly bring your leg back in to the start position.
Tip: Keep your spine in a neutral position & abs engaged throughout the movement.
Want to Step It Up?: Add a Sweet Sweat Hip Band or Mini Loop Band!
Now that you’ve got the four moves down to a T, you’re ready for the challenge. Don’t forget to share your workouts on social with #SweetSweatBootyChallenge! We’ll see you there.
