Exercise #1: Jump Squat to Fatboy Slim, The Rockafeller Shank
There’s something remarkably satisfying about jumping up real high, pointing your toes down, stretching your legs down, and landing softly with bent knees. It’s a thrill that can only be explained with the results you see because this simple movement works not only the behind, but the core and best of all gets the heart pumping too!
Exercise #2: Rainbow Butt Lifts to Red Hot Chilli Peppers, Can’t Stop
“Can’t stop addicted to the shindig” of getting my butt tone. If you’re all ears by now, it’s time to get on all fours. Shoulder over wrists and knees directly under your hips. Hold one leg straight behind you and create an arch using your straight leg. Tap the lifted toes far outside the hips to one side and then as far as you can go on the other side. Repeat with the other leg.
Exercise #3: Single Leg Bridge Lifts to The White Stripes, Seven Nation Army
The drums, the base, and the beat will cue the pace for this movement. Form is everything for this move.
Lay on your back, legs folded, and feet flat on the floor. Hands to the side or shoulders and arms tucked in under your back with palms on the floor. Push down on one foot and push your hips up to the sky. Hold and allow the hip to hover an inch off the floor. Repeat for 15-20 reps and do the other side. For more of a challenge, elevate your legs on a bench.
Exercise #4: Scissor Lunge to Aerosmith, Walk This Way
Imagine your dream buttocks and give yourself a pep talk, because scissor lunges looks easier than it is. Like a regular lunge, keep your back straight, make sure the front knee doesn’t go further than your ankles. Think about moving down versus moving forwards, then jump up from where you are and alternate legs while you’re in the air. Important to land on soft knees bent knees!