Sir Mix-a-Lot has been an avid supporter of ladies’ backsides since the release of his one-hit-wonder, “Baby Got Back.” The song remains as popular as ever, demonstrating that Sir Mix-a-Lot knows a thing or two about booties. So let’s pump his jam and MIX up our routine with some new booty busting exercises.
Stand with hands on hips and feet a shoulders width distance a part. Take a step back with your right foot, crossing right leg behind your left. Lower down forming a 90 degree angle in both knees. Return to standing. It’s important to keep your chest lifted and hips square.
Lay on your back with bent knees and feet a hips width distance apart. With 3-5 pound weights in hand, place on hips. Lift seat off the floor and squeeze glutes at the top. Return seat to floor and repeat. For an added challenge, don’t lower all the way, instead hover hips 1 inch off the floor between reps.
Assume a tabletop position with hands directly under shoulders and knees directly under hips. Flex your right foot and lift your knee at a 90 degree angle. Squeeze your glutes at the top. Return your right knee to the floor. Repeat for left leg.
Balancing on left leg, extend right leg back and lower the chest so that your body forms a capital “T”. Flex right foot and extend arms alongside the body. Pulse right leg up, engaging the glute muscle. Repeat on opposite side.
Assume a crescent lunge position with right leg straightened back and left leg bent at a 90 degree angle. Pull right knee to chest, tapping right toes near left heel. Return to start. For an added challenge, hold 3-5 pound weights and pump arms (opposite arm to knee). Repeat on opposite side.
Whether sitting, standing, balancing, or belly up, these exercises will have your buns burning so you can “shake that healthy butt!”
What is your favorite glute exercise?
Photo credit: Lululemon