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Round and form up that booty by catching up some serious exercises!
High Donkey Kicks
Try this variation of the donkey kick to increase the difficulty, add resistance for your glutes and work your shoulders.
- Start on your hands and the balls of your feet, with your legs stretched out behind you and your back slightly rounded. Have your hands directly below your shoulders.
- Squeeze your glute, kicking one leg backwards towards the sky with your leg straight, squeezing at the top for 2-3 seconds.
- At the same time, push with your hands to push your body back with your leg.
- Slowly return the leg until you’re on the balls of both feet, and pull your arms until your shoulders are over your hands again. This is one rep.
- Repeat for the other leg.
- Start in a high plank / push up position.
- Tense your core, shifting your weight over one of your arms. Lift the other arm, rotating it around until it is pointing up in the air. Hold for 2-3 seconds.
- Slowly reverse this motion, keeping your core tense until it is under you securely again. This is one rep.
Clapping Push Ups
Clapping push ups are a great way to work on explosive chest and tricep power. At the bottom of your push-up, explosively contract your chest and triceps to elevate your torso in the air enough to clap once (or more) before you place your hands back. Be careful not to hurt your wrists when you land from this.
Squats are a key exercise for working your whole body, so getting the basics right is important for developing those curves!
- Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels.
- Squeeze your leg and core muscles as you lower your body downwards, putting your hands out infront of you for balance if needed. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
- Continue to squeeze your leg and core muscles as you raise yourself up again. This is one rep.
Balance Ball Crunches
This variation on the crunch adds difficulty with a balance ball by removing some of your stability.
- Get into a normal crunch position, but place your lower legs on top of a balance ball. Remember not to pull on your neck or head.
- Keeping your lower back on the floor, tense your abs to lift your torso up, whilst tensing your glutes to pull the balance ball in towards you. Hold for 2-3 seconds. This is one rep.
- Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
- Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again.
- Repeat this action 5-10 times.
Forward Lunge With Twist
Twisting with your lunges is a great way to hit your obliques, giving your great leg workout an added abs component.
- Placing your hands at the side of your head, lunge down in a standard forward lunge.
- As you lunge, also engage your obliques to turn your torso to one side. Squeezing them for 2-3 seconds at the bottom of your lunge. This is one rep.
- Repeat on the other side.