As we all know there is a big craze sweeping the nation and that is to have a fabulous ‘booty’, with inspiration coming from the likes of Kim Kardashian and Jennifer Lopez, no wonder it is taking the nation by storm. So here comes my bit, I am going to give you my personal top tips to get the Kardashian look oh so many of you desire!
1. Squats
It has to start with a classic, when done in a correct way the squat will build your ‘booty’ like no tomorrow! The tip is to keep your knees in line with your ankles and to not let them come too far forward (cheating). So to do a squat you need to stand with your feet shoulder width apart, slowly bend your knees until you reach 90 degrees (don’t forget my earlier tip!) then return to the starting position. Do around 15-20 reps 2-3 times, once you have the hang off this add dumbbells.
2. Lunges
Another well known exercise is of course the lunge. It is a great calorie burner and you can really feel your legs working. To do this exercise you need to place one foot forward (the further forward you place your foot the more it will work the Gluteus Maximus, a closer stance is more work for your quadriceps.) Once in the correct stance bend your back leg so it is almost in contact with the floor, after return to the starting position. To increase the lunges add weight with dumbbells. Aim for 10 reps on each leg and increase to 15 repeat this 2-3 times.
3. Hip Thrusts
This is best performed with the top of your back and shoulders against a bench. Lower your hips as far as you can then contract your buttocks and push up bringing your body into a bridge position. Repeat this action 15 times with around 2 or 3 sets.
4. Squat in and out jumps
This is great if you want to feel the burn! To do this exercise you need to lower into a wide stance squat position, and place your hands behind your head. After doing this bring your feet into a close stance and stay low in the squat, repeat the action by jumping in and out. Aim for 20 reps and 2-3 sets.
5. One leg kickback
For this exercise get on your hands and knees and take one leg towards the ceiling, reach your leg until it feel in a horizontal position, then lower your leg back to your starting position. While doing the movement keep your other knee firmly on the ground. Try for 20 repetitions on each leg and repeat this twice.
