workout |ˈwəːkaʊt| noun a session of vigorous physical exercise or training.
I love working out and keeping myself in the best shape that I can. But, in order to keep loving it, I constantly search for new exercises and workouts that are fresh and fun to keep me motivated.
I recently accepted a challenge from my friend, Toisha Michelle Mclendon, to try her Better Booty Workout. Toisha is a great trainer with an incredible passion for life. She is encouraging and motivating, and her workout literally kicked by booty.
Glute exercises are important if you want to shape and sculpt your core, legs and booty. These exercises can be done every other day at most, because your muscles need time to recover. The secret to a better butt is working at it each day for a long time–it’s one of the hardest areas of our bodies to achieve the results we want, but it can be done!
We created a YouTube video of the challenge so you could see and follow along, but I also wrote out the exercises below so you could get the specifics from Toisha herself!
Toisha’s Better Booty Workout
**Always remember to begin and end each workout by stretching to prevent injury!
If your goal is to build more muscle in any area of your body, it’s important to remember that less reps with more weight is the key (Toisha suggests 8-15 reps for each exercise).
Curtsy Lunges with Weight Ball
Start by grabbing a weight ball and holding it above your head. Begin moving your feet simultaneously from side to side, while lunging forward with the opposite leg. When you switch legs, move the ball up and down while controlling your balance. This movement is shaping the glute while increasing your heart rate for an overall better cardio workout.
Kick-Backs with Weight Ball
Now, hold the weight ball at a ninety degree angle from your body and lift it up to the ceiling as you kick one leg back at a time. Switch legs and continue the movement for 8-15 reps. Remember to tighten your thighs and glute as you raise your leg back!
Incline Push-Ups with Bench
Raise your legs up on a workout bench and pull yourself into a pushup position. Begin lowering your body into a pushup, warming up your body for the next exercise.
Incline Push-Ups and Plank Leg Kick-Backs (Balanced on a BOSU Ball)
Now, incorporate a Balance Trainer and add a single leg kick-back. Begin by doing a few pushups with the Balance Trainer to find your center. When you are completely balanced, add the single leg kick-back, lifting one leg up to the ceiling at a time. Remember to keep your core tight and your glute engaged!
Basketball Squat Drill with Weight Ball
You might have seen this move on the basketball court, and now we’re incorporating it into our booty workout! Pass a weight ball through your legs in a figure eight motion, while squatting up and down as you go. This is a great exercise for your thighs and glutes (and fun too!).
Reverse Lunges with Weight Ball
Take the weight ball and raise it above your head. Keep the ball raised as you slowly enter into the squat position. Switch legs and continue exercise for 8-15 reps.
This workout literally kicked my butt in the best way. Toisha specializes in Butt Blaster classes, small group training, personal training and home workouts. If you would like to contact Toisha for your own consultation or training program, you can reach her at:
michellefitness@gmail.com or follow her on Instagram at: @MichelleFitness7
Feel free to share your daily exercises and workout tips with me on my contact page. I would love to try your favorite ways to stay in shape!
XO-
Sabrina
