Fitness Articles

Printable Booty Workout

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This is the printable version of our Coach Nicole's Butt Blasting Workout Video. We recommend that you watch the video (and read its supporting text) before trying this abbreviated version.

Straight-Leg Hip Extensions

12 reps, 1 hold, 8 pulses

Keep your abs in, hands under shoulders, and toes pointed towards the floor.

Hinge from the hip as you lift and lower your extended leg.

Exhale to lift and inhale to release.

Repeat one set on opposite side.








Bent-Leg Hip Extensions

12 reps, 1 hold, 8 pulses

Keep your abs in, hands under shoulders, and sole of foot up (towards celing).

Hinge from the hip and keep knee bent as you lift your thigh up, parallel to the floor. 

Exhale to lift and inhale to release.

Repeat one set on opposite side.








Lateral Leg Raises

12 reps, 1 hold

Keep your abs in, hands under shoulders, and toes pointed towards the floor.

Hinge from the hip and keep knee bent as you lift your thigh up to the side, bringing leg parallel to the floor. 

Exhale to lift and inhale to release.

Move to next exercise before switching sides.









Lateral Leg Kicks

8 slow reps, 8 fast reps

Keep your abs in, hands under shoulders, and leg lifted like in previous exercise.

Bring your knee in towards the shoulder, then extend leg in a kicking motion while keeping leg lifted parallel to the floor. 

Exhale to extend and inhale to bend.

Repeat this and previous exercise on opposite side.








Child's Pose Stretch

Hold for 10-30 seconds

Starting on hands and knees, turn your toes under and shift your body weight back, over your heels.

Extend arms forward, relax through your shoulders and neck, and reach through fingertips.

Breathe deeply.

Upward Dog Stretch

Hold for 10-30 seconds

Push yourself back onto hands and knees.

Slowly lower your hips down towards the floor and slightly extend legs.

Pull shoulders down and look up towards the ceiling.

Breathe deeply. 








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About The Author

Nicole Nichols Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.

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