You May Also Like

I went to the fitness version of Burning Man

I went to the Coachella of fitness—here’s what it was like

Ellie Kemper waxing poetic about the joy of having the best SoulCycle bike in class is the best thing you'll read today

Ellie Kemper waxing poetic about finding the best SoulCycle bike is the best thing you’ll read today

peanut butter healthy snack

When a nutritionist and celeb trainer disagree: Can you have too much nut butter?

Female runner

Is it better for your body to run in the morning or at night?

We’ve found the one crunch that will never leave you bored

We’ve found the one crunch that’ll never leave you bored

Running

Side stitches can wreck a workout (and quick)—here’s how to ditch them on the fly

This no-equipment workout lifts, tones, and sculpts your booty simultaneously


Thumbnail for This no-equipment workout lifts, tones, and sculpts your booty simultaneously
Pin It
Photo: Stocksy/Danil Nevsky
1/6

It’s week two of Well+Good’s (Re)New Year Challenge! For this week’s third and final workout,
Amanda Kloots, founder of The Rope and The Dance, is offering a routine that’ll give your booty some love. The best part? It requires absolutely no equipment.

“Your body is so powerful,” she says. “If you know how to use it and connect your mind to what you’re doing, you don’t need to have any weights. You can use your own body and get a super-effective workout.”

Keep reading for 5 multi-tasking moves Kloots swears by to kick her butt into the best shape of her life.

Get Started
2/6
GIFs: Well+Good

Booty blast workout

For this workout, you’ll need some space in your home to get sweaty and a yoga mat. Do 3 sets, performing each move for 1 minute before moving directly on to the next. If the move has a right and left side, do each side for 30 seconds.

1. Kick twist

Start in tabletop position with your knees under your hips, your left forearm on the ground and parallel to the top of your mat, and right arm under your shoulder (elbow bent). Extend right leg up behind you at a 45-degree angle with your toes pointed, turned out from the hip. Pause, squeezing your glutes. Draw knee back down to hover slightly off the ground. Continue for 30 seconds; repeat on opposite side.

3/6

2. Toe taps

Start in same tabletop position as move 1. Extend right leg straight back behind you, hip turned out with toes pointed and resting on ground. Keeping leg straight, lift up and squeeze glutes. Tap back down on ground. Continue for 30 seconds; repeat on opposite side.

4/6

3. Donkey kicks

Assume the same tabletop position as above. With your toe pointed, kick your right leg up and back toward the ceiling at a 45-degree angle, maintaining a stable pelvis and not over-arching in your lower back. Draw knee back toward start and hover above ground. Do for 30 seconds; repeat on opposite side.

5/6

4. Bent-knee pulse

Start in tabletop position you used for moves 1–3. With your foot flexed, press your right knee up so your thigh is parallel to the floor and knee is in line with your butt. Keeping your knee at a 90-degree bend, push your foot up toward the ceiling. Pulse, raising thigh up and down 2 inches for 30 seconds; repeat on opposite side.

6/6

5. Moving planks

Start in child’s pose. Rise up to tabletop position. Shift forward into high plank with shoulders over wrists. Return back through movements to start; repeat for 60 seconds.

Here’s to being more awesome than you already are in 2018. Get there with some genius advice on everything from food to finances from wellness pros who want to help you find your groove.

Loading More Posts...

You May Also Like

chaturanga variation

Can’t do a yoga push-up? Try this chaturanga modification instead

We’ve found the one crunch that will never leave you bored

We’ve found the one crunch that’ll never leave you bored

Runner

6 rules you’ve heard about running to break right now…

I went to the fitness version of Burning Man

I went to the Coachella of fitness—here’s what it was like

Female runner

Is it better for your body to run in the morning or at night?

yoga for runners

Combat ultra-tight legs with this yoga flow for runners