Cardio? Try This Booty Cardio Instead!

Don't just do cardio. Train your lungs, heart, and entire lower body with this quick, fun burner of a workout!



Booty Cardio Workout


1. Body-weight Squat





  1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
  2. Begin the movement by flexing your knees and hips, sitting back with your hips.
  3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

2. Body-weight Reverse Lunge




  1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.
  2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral.
  3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.
  4. This movement can be done completely on one side before switching, or can be performed in an alternating fashion.


3. Glute Kickback



  1. Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
  2. As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
  3. Go back to the initial position as you inhale and now repeat with the left leg.
  4. Continue to alternate legs until all of the recommended repetitions have been performed.


4. Single-Leg Glute Bridge




Lay on your back with your knees bent and your heels pressed into the floor. Lift your left leg so your heel faces the ceiling. Keep that leg straight and squeeze your glutes so your hips rise off the floor. Lower yourself back down and repeat. Switch legs.


5. Step-up with Knee Raise




  1. Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
  2. Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
  3. Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.


6. Cardio's Contribution To Shapely Glutes


Lifting weights is essential to building the booty you've been dreaming about, but that doesn't mean you should completely neglect cardio. Intense cardio sessions that target the glutes and burn calories will help you smooth and define the muscles in your backside.

The stair climber is great for targeting the glutes. Start with 1-minute booty-blasting intervals followed by a minute or two of active recovery, or just put your earbuds in and go all out for every other song.
You can also take your booty-sculpting cardo outside. Find a track or some outdoor stairs, and hit each climb as hard as you can, focusing on squeezing through the glutes with each step. Just add 20-minutes of post-workout cardio to any of the above booty-building techniques, and you're golden.
By supplementing your lifting with different exercises, volume training, and a small amount of cardio, you'll be able to tone and shape the butt you've always wanted. Time to ditch the cover-ups and flaunt what you train hard for!

7. Barbell Hip Thrust





Cardio? Try This Booty Cardio Instead! Cardio? Try This Booty Cardio Instead! Reviewed by Powerhouse fitness on September 24, 2018 Rating: 5

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