How Much Should A Female 5 Foot 4 Inches Weight Top 12 Exercises To Get a Tight Booty!

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Top 12 Exercises To Get a Tight Booty!

Do you want a tight tush like J.Lo or a bootylicious backside like Beyonce. Let it be known that these women have great assets because they work for them. Even Latifah loves her new booty, which she developed from doing booty-specific exercises. I’ve seen many women transform their behinds by doing booty-specific exercises and following a healthy eating plan. If you want to make a bikini bottom like Cameron Diaz, do these exercises 3 times a week!

These are the most effective exercises that I always include in a workout designed to tighten your tush:

Standing exercises 1-2 sets, 15-25 reps

1) Single Leg Squats – body weight: Start standing with your feet hip distance apart. Lift your left foot 1 inch off the floor and put your entire body weight on your right leg. Send your hips back as if you were to sit in a chair. Make sure your right knee doesn’t push over your right toe. Drive through your right heel, bear all of your weight on your right leg, and squeeze your right tush at the top. Repeat for 15-25 repetitions and then do the other leg.

2) Reverse Lunges- 3lb-8lb Dumbbells: Start standing hip distance apart. Step back 3-4 feet with your right leg and land on the ball of your right foot. Lower your right knee toward the floor until your left thigh is parallel to the floor. Drive through your left heel, bearing all of your weight on your left leg, and return to your standing position by squeezing your left tush. Repeat 15-25 repetitions and then do the other leg.

3) Squats- 5lb-10lb dumbbells: Place dumbbells on your shoulders and start standing with your feet shoulder width apart. Send your hips back as if you are going to sit in a chair. Go as low as possible without pushing your knees over your toes. Push back up to a standing position by driving through your heels and your hips, then squeeze your boot as you reach the top. Repeat for 15-25 repetitions.

4) Side Kick, Round House Kick and Back Kick: Do 15-25 repetitions of each kick. If you are a beginner, I recommend asking a kickboxing instructor to teach you how to safely perform these kicks with good form and technique.

Floor exercises 1-2 sets, 15-25 reps

1) Back kick on all fours- Start on a mat on your hands and knees. Tighten your abs to support your back, then push your right leg toward the ceiling, creating a 45-degree angle. Squeeze your glutes when your leg is fully extended, then return your knee to directly under your hip. Repeat this movement for 15-25 repetitions and then switch to the other leg.

2) Fire hydrant on all fours- Start on a mat on your hands and knees. Tighten your abs to support your lower back and lift your right knee out to the side like a dog lifting its leg to go to the toilet. Squeeze the outside of your buttocks and then lower your leg. Repeat this movement 15-25 reps and then switch to the other leg.

3) Shoulder bridge butt squeezes: Start on your back with your arms down toward the ground, knees bent and feet placed about a foot in front of your knees. Drive your hips into the air by pushing through your heels and squeezing your glutes. Lower your hips about two inches and then press back up while squeezing your glutes. Repeat this movement for 15-25 repetitions

4) Single Leg Shoulder Bridge Butt Clamps: Use the same shape as the regular shoulder bridge above except for slight changes. Lift your left foot 2 inches off the ground and balance your entire weight on your right leg, squeezing your right buttock each time you lift your hips. Repeat for 15-25 repetitions and then switch legs.

Cardio exercises 20-45 minutes

1) Walking or treadmill walking on an incline of 5.0-10.0

2) Climbing stairs or Stair climbing machine

3) Ice skating, roller skating or skating machine

4) Jogging or 5 sets of sprint intervals of 30-90 seconds with 2-3 minutes of recovery

I have designed a twenty minute Butt and Thigh Blast Workout DVD specifically designed to tighten your tush and it has been hailed by many as their favorite workout. Go to http://www.thehollywoodtrainer.com to see “The Hollywood Trainer Butt and Thigh Blast Workout” which includes all the standing and floor exercises listed above.

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