ACTIVATION
ACTIVATION
ACTIVATION
ACTIVATION
ACTIVATION!!
Should I say it again? Activation is your BEST friend! (After me, of course). You can do 100's of squats, lunges, kick backs and donkey kicks as you like, but if your glutes aren't activated then your booty ain't growin'! Here are some simple, yet very 'my bum is on fire call Mr. December in the Fireman calendar!' booty exercises that you can do at home, at work, with your dog and whoever else wants a peachy booty.
Banded side walks (with resistance band)
1. Place your resistance band over your knees so they sit just above the knee cap.
2. Stand hip width apart so you can feel the resistance of the band.
3. Drop down into a quarter squat - keeping your spine neutral (straight) and your weight towards the back of your foot.
4. Take a big step to the right, and control your left foot in* back to hip width stance. (This example would work your right glute). *It is VERY important to control the second foot coming in to keep the resistance in the band and to avoid any clunky movements.
5. Repeat 10 times per side x 2.
Lateral leg raises
1. On the floor, lye down on your side with your underneath leg bent and top leg straight.
2. Keeping your hips square (in line) without twisting, raise your top leg towards the ceiling. (Make sure your toes are always pointing forward!)
3. Control the movement up and down, repeating 10-15 times per side x 3.
Lateral circles
1. Keep in the same position as the lateral leg raises.
2. Lift the top leg up to 45 degrees and perform 30 seconds of clockwise rotation (drawing small circles with your foot). Immediately reverse the circles once completed the 30 seconds.
3. Repeat both sides & superset with lateral leg raises for a real BURN!
Burnin' up yet? Perform these exercises daily for a strong pelvis, round peach and the best insta booty pics ever seen.
Get poppin'!
PS. Move more, move better
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