Booty Workout with an Exercise Ball in 10 Minutes

10 Minute Booty Workout

One thing I struggle with MAJORLY is building the booty. It takes a lot of time for me because I am an ectomorph body type to build muscle, lots of food, hard work and heavy lifting is my ticket to success but sometimes a girl has better things to do like build her business..so I have been incorporating some at home training to help me grow my booty without having to take the time to drive to the gym and back home. These exercises I share with you are my favorites and I notice that when I commit to them I see a little growth spurt in that area..maybe one day I will have a show stopping booty but for now I will just be happy its growing!

Tips on How to Build a Booty:

  • Squeeze your glutes at the top of every exercise. For example when you come up from a squat squeeze your booty! This will activate all of the glute muscles and keep them working extra hard.
  • Don’t let your knees go inwards, make sure they go out.
  • If you have bad knees be sure to turn your toes out slightly during squats and squat variations
  • Stretch Your Hip Flexors! If you tend to sit a lot your hip flexors will be really tight which will not help your booty grow at all. Always do some hip opening exercises on leg day to open up those hip flexors to get the most out of your workouts!
  • Use Your Glutes all the Time: Yes you can squeeze your glutes all day everyday. My booty might not be large but the growth that has been made was because I activated them daily.
  • Train them 2-3x a week: Yes, you can train them lots and lots just make sure not to over do it. Your body needs time to grow and your muscles need time to grow, try to have at least two days of rest in between heavy lower body days.
  • Train using different variations: You have two main muscles that shape your booty, the gluteus maximus and the gluteus medius. The maximus is that makes your booty perky and the medius is what makes it round. If you don’t work both of these areas you will only experience one of the benefits, make sure to do side leg exercises like curtsey lunges, abduction movements and side kicks and squats, lunges and these types of exercises for the maximus growth!

Equipment:

  • Exercise Ball
  • 5 lb dumbbells

Workout:

This workout can easily be done at home and if you focus through it won’t take you any longer than 10 minutes. I like to do these movements to take a break from blogging or editing videos, it really helps me keep my hip flexors open! Do each movement 20 times on the right then the left, try not to rest in between.

Movements:

  • Hamstring Curl: Lay down flat and place your legs on the exercise ball. Lift your hips upwards and bring the ball in towards you while keeping those hips lifted high. Slowly push the ball out with straight legs and roll your hips back down. For a more advanced movement do this exercise with single legs!
  • Split Squat: Standing tall squeezing your core place your right foot onto the ball. While bending your left knee move the ball backwards with the right leg. Do not let your knee go over your toe! Bring the ball back to starting position and go right back into the movement. Do the same thing on the left side.
  • Single Leg Lift: Just like the hamstring curl, begin with both legs on the exercise ball. Shoot the ball out while lifting your hips and while keeping your body up lift your right leg for 20 reps then your left.
  • Clam Shell (Right and Left): Lye on your side and place the dumbbell on top of your right leg. Press your right knee back towards the wall behind you while keeping the dumbbell on top of the leg. Resist down before beginning the movement again.
  • Downward Dog to Lunge: This movement works the entire body! Start off in downward dog, as you lift yourself up bring your right leg forward and land in a lunge. Make sure to keep yourself in a perfect lunge and don’t let your knee go over your toe. Go back into the downward dog keeping your core tight and repeat!

 

Booty Ball Workout

Leg Workout

Can you believe I still have no idea what I want to be for Halloween? I am needing some last minute costume ideas..help a sister out!

So I wanna know..

  • What are your fitness goals right now?
  • What are your favorite types of exercises?

  • Christie Moeller

    Great Glutes! This tips are fantastic but I need some arms tips! I am starting to get wings! Help!

  • This is such a helpful post! I need serious help in the booty department so I can certainly use these tips.

    April | http://thebluehydrangeas.com

  • I love your at-home workouts, these are great ideas!

    Jamie
    http://www.treatsandtrendsblog.com/

  • Nicole Leffew

    Omg thank you so much for this post! I also struggle with the booty! I can’t gain muscle for crap! Lol but I’m going to start doing this at the gym! Thanks gorgeous! Xo

    • Thanks Nicole! YES! Trust me with the tips, these photos are old my booty has grown a LOT since these photos were taken all from these tips! xo

  • Essentially Mel

    Great ideas for budget friendly fitness! I will have to try this! I love my fitness ball!

  • Hi Courtney, great breakdown of this workout! My workouts consist of Bar Method online accelerated classes & Orange Theory Fitness. I love “back-dancing” in Bar Method for a booty workout 🙂
    ~Jessica | http://www.petitestylescript.com/

  • Amanda Pamblanco

    Booty workouts are the best!!! Gotta try these!

  • lindsey simon

    I love how you create these quick workouts that don’t require a ton of equipment. Amazing post!

    Love, Lindsey
    http://www.thenomisniche.com/