Build YOUR Booty (not Kim K's)
Hi guys! I am currently on the train headed home from my trip out to Washington DC. I was super excited when I found out I was asked to come out here and shoot a segment for Good Morning Washington’s “Workout Wednesday”. However my initial excitement dissipated a bit when they told me that the segment they wanted me to do was called “How to get a Kim Kardashian Booty”. Now, don't get me wrong, I am a huge fan of the booty! In fact, my glutes are actually my favorite muscles to work, and I have become a bit of an expert at creating fun and creative ways to shape and tone the tush. However, unless I go under the knife, try as I might my little butt will never look like Kim's. I just don't have that body type and I am ok with that. I am not a fan of sending a message to women encouraging them to feel like they need to achieve the look of a certain celebrity to fit America’s new standard of beauty. Celebrities like Kim K. and Beyonce have beautiful, curvy butts and I LOVE that our culture is embracing those curves! However, because of good old genetics, someone like me who has a smaller frame will never achieve that look no matter how many squats I do. We all come in different shapes and sizes, and I believe that women are the most beautiful when they own their look and are confident in their own skin! So what is a trainer with a tiny tush to do when asked to show the world how to get a voluptuous JLo-like shape? I had to take this segment and spin it my own way while still giving them a fun 4 minutes of booty exercises.
There are some bad-ass (no pun intended) exercises that will help to tone, tighten, lift and strengthen the glutes. My goal became to teach these exercises so that viewers can feel awesome, confident and sexy in shorts this summer. The message I always want to convey is for women to use exercise as a way to help bring out the best version of themselves. Not to strive to look like someone else. So I went live with GMW and tried my best to give a fun, upbeat segment showing some of my favorite tush toners with less of a focus on how to look like Kim, and more focus on how to get a badass ass. How did I do?
Below are the list of exercises so you can try them at home!
1. Single leg hip bridge
Begin laying on your back with both knees bent and bottoms of the feet on the ground. Lift one leg straight up in the air. Drive the supporting heal into the ground and bridge the hips up towards the ceiling. Repeat. To regress the movement you can keep both feet on the ground, and to progress you can add a weight on top of your hips.
2. curtsy lunge
Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Return to standing, and switch sides. Try 15 reps on each side. Progress by adding weights!
3. donkey kick back
Get on all fours on mat (hands under shoulders, knees under hips). Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level. Lower knee without touching floor; lift again. Do 15 reps on each side. Add an ankle weight for more of a challenge.
4. Plie squat
Stand with feet an inch beyond hip width with feet turned out. Keeping the upper body upright, bend and extend the knees pushing through the heals as you come up. You can keep the hands on the hips or hold a weight for more of a challenge.
5. split squat
Position yourself into a staggered stance with the rear foot elevated and front foot forward. (The higher the elevation, the more challenging the exercise) Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture throughout the movement. Keep the front knee in line with the foot as you perform the exercise. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position. Add weights to progress the exercise.