30+ Ways to Work Your Booty Off Before Your Wedding - Literally, Butt Workouts!
Booty! Booty! Booty! Booty! ROCKIN’ EVERYWHERE!!!
In no particular order, here are my favorite booty workouts. On Booty Day, pick 5 from the list below and let it burn!
Shoot for 45 mins (minimum 30) of straight booty pumping!
START W/ CARDIO
30 Mins - Your Choice Before or After
Cardio before will warm up your muscles, but if you’re feeling tired save the cardio for last and prioritize the workouts.
POSITION
Make sure your shoulders are back, chest out, chin up & abs tight!
Never let your knees go over your toes when lunging and squatting...knees should always be @ a 90 degree angle.
WEIGHT
Start with moderate to heavy weight - end with heavy | The more you lift, the less reps you will be able to do - this is fine!
When you add weight, you build muscle | Light or no weight burns out and tones (lean muscle).
BONUS
If you ever want to add some umph: Perform 20 jumping squats in between each workout!
END
15 mins Core
LET THE BOOTY BURN BEGIN!
BOOTY DAY WORKOUTS
Jumping Squats
In jumping jack fashion, squat with every “open leg” jack.
3 sets of 15
Kneeling Heel Press
Kneeling on all fours, kick one leg straight behind you, pressing your heel up to the ceiling. Bring it back into a crunch and repeat.
3 sets of 10-15 alternating legs
Kneeling Booty Press
Kneeling on all fours, kick one leg straight behind you and keep it straight. Pump up and down keeping butt muscle engaged.
3 sets of 10-15 alternating legs
Standing Booty Press
Standing and balancing on one leg, kick alternate leg straight behind you and keep it straight. Pump back in small motions keeping butt muscle engaged.
3 sets of 10-15 alternating legs
Walking Lunges
15-25 lbs in each hand.
3 sets of 5 steps back & forth
Deadlifts
Your choice between conventional or sumo, if you do not have a barbell you can do these on the smith machine. If your gym has bumper plates, use those to warm up so the bar is at a proper height from the floor. Bar over mid-foot. Push legs through the floor, keep the bar close to your body throughout the entire movement. Make sure your back is flat, not rounded! If it begins to round, it is too heavy. Focus on form here! Squeeze glutes at the top of the movement.
Keep the weight the same for the 1st two sets, then increase weight by at least 5 lbs. between every set (Two 2.5 plates on each side is fine).
I’m starting with 25 lbs on each side of the smith machine, but do what works best for you.
4 sets of 10 reps.
Abductor
On the seated abductor machine, the first 10 reps will be sitting, then stand, increasing the weight 15-20 lbs and complete the second 10 reps.
I’m starting sitting with 115 lbs and standing at 130. Because it is the last workout and the booty will already be burning, These numbers could decrease by about 10 lbs. But always try to push for more without hurting yourself!
5 sets of 20 reps.
Cable Deadlifts
Attach a close grip handle to a cable at the lowest setting. Go heavy because there needs to be enough resistance to keep you up. Take a couple steps back, bend forward at the waist with back straight and a slight bend in your knees. You should feel a good stretch in your hamstring, in this position keep back straight and squeeze the life out of your glutes and use them to push you forward and back upright. I’m starting at 70 or 80 lbs, but do what is best for you.
5 sets of 12 reps.
Hamstring Curls
Seated or lying, complete 4 sets of 10-12 reps - 4th set will be a back down or a “squeeze set.” Take your normal rest after the 3rd set, then the 4th set will go as follows: Reduce weight from the last set by about 50% and focus on slow and controlled movements. Squeeze!
Cable Kickbacks
Attach an ankle cuff to the cable set at the lowest setting. Bend over 90° so your upper body is parallel with the floor (important for preventing lower back tightness), keep your hips neutral & straight - no twisting. Kick back, squeezing your glute and drop your foot back down slowly.
4 sets of 8 reps each leg - okay to alternate legs.
Barbell Squats
These won’t be heavy considering we saved them for last today. Feet just wider than shoulder width, toes slightly pointed outward. Drop down as low as you can and keep your chest up, squeeze your glutes at the top!
3 sets of 12 reps.
Sideways Leg Press x High Leg Press
Position yourself in the leg press machine seat so you’re sitting on one hip. Place your top foot on the platform and drive through your heel. Complete 10 reps then repeat on opposite side. After you’re done with those, immediately place both feet high and complete 10 reps.
4 sets of each round.
Side Lunge x Curtsy Lunge
Holding a dumbbell in each hand, lunge to your right side then curtsy to your left side.
8 reps on each side for 4 sets.
Smith Machine Squats
On the Smith Machine, place your feet shoulder-width apart, toes pointing forward. Squat down low, poking butt backward with knees @ 90 degrees and just over toes (not past toes). For each rep try increasing the weight by 5-10 lbs each time.
4 sets of 10 reps.
Smith Sumo Squat Pulses
On the Smith Machine, place your feet wider than shoulder-width apart, toes pointing outward. Squat down low, come up half way, squat back down and repeat. For each rep try increasing the weight by 5-10 lbs each time.
4 sets of 10 reps.
Cable Kickbacks x Side Kicks
Attach an ankle cuff to the cable set at the lowest setting. Bend over so your upper body is parallel with the floor (important for preventing lower back tightness), keep your hips neutral and do not twist or open up to the side. Kick back, squeeze your glute and repeat for 10 reps, then kick to the side for 10 reps in an abduction motion. Repeat on the opposite side. I'm starting at 40 lbs. for the kickback and dropping to 20 for side kick, but do what is best for you.
4 sets of both, on each leg.
Side Bench Step-Ups
Stand with a straight bar on your shoulders and a bench or box to your right. Pushing through your heels: step up with your right leg, come back down, do a quick tap with your left foot and go back up. Complete 10 reps on your right then repeat on your left. This is a quick & short movement. Don’t lock your knees. I’m starting with a 12 lb bar, but do what works best for you.
4 sets on each leg.
Cable Rope Pull-Throughs
This is very similar to Deadlifts, but with more focus on the booty. Attach a rope to the cable set at the lowest setting. With your back to the rope, take about 3 steps away and bend completely at the waist and between your legs to grab the rope. Make sure you are far enough away that you have to make an effort to reach the ropes. With knees slightly bent to keep balance, push legs through the floor, pull the rope through your legs as you straighten up to full standing position. Make sure your back is flat, not rounded! If it begins to round, it is too heavy. Focus on form and move slowly here! Two counts up...Two counts down. Squeeze glutes and keep core tight for the whole movement and release when you return to bent over position. Full motion is bending over to standing upright. Go heavy here - looking. Increase weight by at least 5 lbs. between every set. I’m starting at 50 lbs, but do what is best for you.
4 sets of 10 reps.
Ball Roll-Ins x Reverse Leg Raises
Lie flat on your back with your heels on your exercise ball. Squeeze your core, bring your heels in towards your butt and roll them back out. Butt should stay off the ground the entire time. Complete 10 reps then immediately complete 15 reverse leg raises with your ball.
4 sets of each
Sumo Deadlifts x Band Hip Thrusts
Stand with feet wider than shoulder width, toes pointing outward. Bar over mid-foot. Push legs through the floor, keep the bar close to your body throughout the entire movement. Make sure your back is flat, not rounded! If it begins to round, it's too heavy. Focus on form here! Squeeze glutes at the top of the movement. After completing one set of 10 deadlifts, complete 15 hip thrusts. Place your band just over your knees and focus on driving your knees outward and exploding your hips up to the top.
3 sets of each.
Kneeling Heel Press to Side-Lift
Kneeling on all fours and gripping a 5-8 lb weight with the back of your knee, kick one leg straight behind you, pressing your heel up to the ceiling. Bring back to center, then lift leg out to the side, hinging from the hips. Complete 25 reps on one leg before moving on to the next.
3 sets of each.
Squat Step-ups
Step up & down remaining in squat position.
3 sets of 15-20 reps
Stationary Single-Leg Step Ups
Keeping one leg on step at all times, move up & down remaining in squat position while alternating legs.
3 sets of 10-15 reps on each leg.
Box Jumps
With or without ankle weights
3 sets of 10-15 reps (if knees allow)
Front Bench Squats
Traditional squats - only off of bench
3 sets of 10-15 reps
Single Leg Deadlift
Keeping core tight & anchor leg as straight as possible. Minimum 25 lb. weight.
3 sets of 10-15 reps
Bridges
Laying flat on your back, raise your hips off the floor while your shoulders stay grounded. Squeeze your glutes at full hip extension (when your body forms a diagonal line from your shoulders to your knees)
3 sets of 10-15 reps
Half-moon Leg Lifts
While on all fours, lift one leg and sweep it in a half-moon motion from left to right. Keeping foot flexed to keep butt muscles engaged, SLOWLY sweep back and forth: Left-Up-Right...Right-Up-Left.
Back and forth = 1 rep
3 sets of 10-15 reps
