Week One of Well+Good’s (Re)New Year Challenge continues—and this third workout may be the most fun yet. This time, Charlee Atkins—CSCS and SoulCycle master instructor—is all about shaping that booty (peach emoji #FTW). But before you slip on that miniband, she wants you to make sure you’re keeping your core in mind, too.
“When women do butt workouts, they have a habit of losing their spine and not engaging their core,” says Atkins. “Instead of perking out your backside like a Kardashian, make sure to tuck your tailbone and brace through the midsection. Otherwise, you could be doing more harm than good.”
Good thing Atkins has your back. Scroll down to see the 5 butt-toning moves she swears by.
Le Booty Band Workout
For this workout, you’ll need some space in your apartment to get sweaty, a miniband, and a yoga mat. Complete the entire sequence once through, resting 30 seconds between sets and 1 minute between each move.
1. Squat walk
Do: 3 sets of 12 reps
Start with feet slightly wider than shoulder-width distance at the top of your mat, toes facing slightly out, miniband placed around thighs. Lower into a squat. Begin walking forward in quarter squat, staying low, until you get to the top of your mat. Walk backward to start for one rep.
2. Fire hydrant
Do: 3 sets of 10 reps on each side
Start on all fours with shoulders stacked over wrists and knees under hips, miniband around thighs. Keeping the knee bent and foot flexed, lift your left knee to the left until it’s in line with your torso. Slowly lower down to start for one rep.
3. Donkey kick
Do: 3 sets of 12 reps on each side
Start on all fours with shoulders stacked over wrists and knees under hips, miniband around the arch of your right foot and left ankle. Kick right leg straight back, aligning it with the spine. Return back toward start for one rep.
4. Side hip raises
Do: 3 sets of 8 reps on each side
Start by lying on your left side with knees stacked, right arm on hip, and left arm bent at 90 degrees as if you were going to do a forearm side plank. Place the band around the thighs just above the knees. Press through the bottom knee while simultaneously raising your top knee hip-width distance away. Slowly lower leg and hips for one rep. Do 8 reps; repeat on opposite side for one set.
5. Glute frog
Do: 15 reps
Lie on your back, feet on ground, with miniband around thighs, just above the knees. Hands are in fists with elbows bent to 90 degrees at sides. Bring the soles of your feet together, creating a diamond-like shape with your legs. Press elbows into the ground to raise hips up to glute bridge, maintaining diamond shape. Lower back to start for one rep.
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