In the words of Sir Mixalot "I like big butts and I cannot lie, you other brothers can't deny..." and well, you probably know the rest. And who doesn't want a nice round butt? Fortunately I have done my research and put together some bootylicious moves that you can do along with me and it only takes 20 minutes:
LaReine's Bootylicious 20-Minute Workout
Bootylicious Moves
It's true, the lower body contains the largest and most powerful muscles in the body, so to counter that, I have added 3 to 5 dumbbells to the following moves. Adding just a small amount of weight not only increases resistance, it also increases your metabolism to help burn more calories. For the following three exercises, you will need a mat, water and 3-to 5-pound weights.
THE MOVE
Kneeling Glute Press
Kneel on your hands and knees. Make sure your hands are directly beneath your shoulders. Pull in your abs, as you lift one knee slightly off the floor and bend 90 degrees.
Press your leg up towards the ceiling, maintaining a 90 degree angle in your knee until your knee is even with your hip. Lower your knee back to starting position. Repeat 10 times then change legs and repeat on the other side.
THE MOVE
Butt Lifts
Lie on your back with your knees bent and put your feet flat on the ground. Your feet should be hip-width apart. Place 3-5 pound dumbbells in your hands and hold on your hips as you bend your elbows to a 90 degree angle. Lift your hips up as high as possible, squeezing your glutes. Make sure you lift your hips straight up and that your knees aren't turning in. Squeeze your butt at the top and lower all the way back down to the ground before repeating. Repeat for 10 to 12 more times.
THE MOVE
Lying Leg and Butt Abduction
Lie on your side on a mat. Extend your top leg down straight and keep your lower leg straight underneath. Place a 3-5 pound dumbbell on the top of your thigh. Raise the weighted leg up as high as possible, keeping the dumbbell positioned on the top of the upper thigh. Return the leg to the floor and repeat. Repeat for 10 times before changing sides. Continue with the opposite leg.
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