I’ve seen this trending recently, especially on Instagram. Think I’m going to give the 30 Day Squat Challenge a go in line with Ripped in 30. It’s also a small enough commitment, 2-3 minutes a day that we should all be able to do this! I just did my first 50 and I gotta tell ya, after 30 I started to breathe heavy and my legs got shaky. I can only imagine how strong this will make my glutes after 30 days!
When doing a squat, I like to raise my arms perpendicular to the ground in front of me. It helps me maintain balance. Make sure MOST IMPORTANTLY to never extend your knees past your toes. Your back can be bent forward, just keep it flat. Let me know how it goes and maybe, eventually, I’ll be brave enough to post a progress pic of my bum haha.
Everyone knows you can’t spot reduce or lose weight in one particular area, however, there are exercises you can do to change the shape of certain areas over time. And the more fat you lose, the more these results will show. I always say I’ve got a 6 pack just hiding under my tummy flub. Here are some of my favorite exercises for the caboose (in no particular order). You really can lift it!
- Front Leg Lunge – stand up straight and lunge forward with your hands on your hips while you take a long step forward with one leg. Bend at the knee no further than 90 degrees. Your knee should be right over your foot and never past your toes. Be careful of hyper-extending. Step back and repeat 15-20 times on each leg.
- Squats and Wall Sits– you can use a wall for balance if you need. Hold your arms out straight in front of you, parallell with the ground. Squat down as if you are sitting on an imaginary chair, again holding your knees at a 90 degree angle and keeping your back flat. For the wall sit, simple hold the squat position against the wall, it looks easy but try holding it for 1-2 minutes and feel the burn.
- Leg Lift With Hip Raise– While lying flat on your back with your legs straight, raise one leg (keeping it straight) up into the air. Keep your arms flat to the ground and then raise your hips into the air, hold for 5-10 seconds and repeat 15 or so times with each leg.
- Back Leg Butt Lift – this is one of my ABSOLUTE favorites. I learned it back in the day when I was like 10, doing my Mom’s crazy 80s workout DVDs – The Firm. Get on all fours with your forearms and knees on the ground. Raise one leg backwards at a 90 degree angle and lift straight up. You’ll feel this pretty fast. I usually do about 50-60 on each leg. You can also do a similar exercise where instead of raising your leg at a 90 degree angle to the back, prop yourself up on your right hand, with your left forearm still on the ground. Then raise your right leg to the side (yes, like a dog taking a leak).
- Forward Bends and Kicks – this will improve your balance and help with lower back pain. Stand with your feet together and then bend forward while raising one leg back behind you. As you do this hold out your arms straight in front of you for balance. Hold. Then repeat 12-15 times with each leg.
- Standing Diagonal Kicks – standing with your hands by your hips, raise one leg diagonally behind you, hold for 10-15 seconds, release. Repeat 10-15 times on each leg.
- Simple Bridge – similar to the leg lift with a hip raise. Except for this one you keep both feet on the ground and raise your hips up, keeping your arms/hands on the floor. Hold for as long as you can and release. To up the burn, squeeze and release as you hold.
- Chair Lunge – these WORK and by work I also mean BURN. I will do 12 of these on each leg and be like “omg omg omg HALP!” You can also use a bed or something that’s about the same height as a chair. Rest one foot back behind you on the chair then lunge forward with the other leg making sure to not extend past 90 degrees.
- Calf Raises – you wouldn’t think these would do much but I guarantee you’ll feel these fast. There are 3 ways to do these depending on how you place your feet. Start with your toes pointing straight out in front of you with feet together. Then raise up onto your toes 15 times slow then 10 times fast. Do this 4 times. Then switch it up to get your inner and outer calves by pointing your toes together in a triangle (like you’re about to click your heels like Dorothy) and then also with your toes pointed outwards with your heels touching. Some people may want to use a chair for balance.
- Side Leg Lift – laying on your side resting on your elbow. Take your legs and move them 1-2 inches in towards your stomach so they aren’t completely straight from your body (this protects your lower back). Then raise your top leg up and down slowly and controlled. Do about 25-30 reps on each leg. You can also modify this for your inner thigh by bending your knee of your top leg and placing your foot in front of you, then lift your bottom leg up, keeping it straight.
- Superman – this is great for your butt and your lower back. Lay on your stomach and hold your arms straight out in front of you while you lift both legs off the ground. Try to only have your stomach touching the ground. Hold for 20-30 seconds, then rest and repeat 15 times. You can also do flutter kicks with your legs to add more of a challenge.
These are just a few of my favorite tush exercises but there’s tons more out there! I’ll leave you with this gem I found on Pinterest while back…