Build a Booty Worthy of a See-Through Dress With This 15-Minute Workout
A short, at-home workout can give big results to your behind. (Photo: Indigitalimages.com)
If last month’s peekaboo dresses were any indication, designers are eschewing the T for a whole lot of A. (Side butt, anyone?) And though Beyoncé, J.Lo, and Kim K. are blessed with booty for days, they still have to work to keep it in fighting shape (i.e., ready for a very public viewing). Los Angeles-based fitness and lifestyle expert Christine Bullock is workout inspo in her own right and she instructs her hard-bodied minions in the art of a defining derriere (among other body parts), so we had to ask: How does one get a backside à la Bey?
As evidenced by the Met ball dresses last night, attention seems to be on the butt rather than the boobs. Why do you think that is?
Beyoncé, J.Lo, and Kim Kardashian are always showing off shapely derrieres, and last night’s Met Gala was no exception. It’s pretty clear that this booty trend is far more than a fad—and I love it! It’s awesome that healthy, hard-earned curves are being celebrated. Plus, while we can’t workout our way to model height or Playmate busts, a great butt is a totally attainable feature. I love that with the right moves you can sculpt your perfect booty. It’s goals like these that get me to the gym.
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If you’re not naturally blessed with an ample booty like Kim or Beyoncé, how can you build yours up?
Yes, Kim and Beyoncé are naturally blessed with booty, but that doesn’t mean they get to skip the gym. Your butt is comprised of three major muscles: the gluteus maximus, gluteus medius, and the gluteus minimus. All of these muscles need to be worked out, built, shaped, and tightened. The fact is, if you want a great butt, you have to exercise—and I am not talking about endless squats. You want to work your butt from all angles so that you look great from all angles. In the booty-sculpting workout [below], I’ve included parallel leg extension, externally rotated extension, squats, along with bridge. We’re going to work the major muscles and all of the surrounding stability muscles to create a Beyoncé booty. Lastly, we’re going to mix in some sweat-inducing high-intensity exercises with our sculpting moves. The key here is to sculpt and tone while burning off the surrounding layer of fat.
If you do have a bodacious behind, what exercises can you do to tone and lift it?
If you are naturally blessed with a big booty, your focus should be on shape and definition. Include more body-weight training that focuses on [sculpting] the smaller muscles of the hips and pelvis to tighten and lift around the major muscles. Bridges and stability work are great.
What are your favorite cardio workouts to help tighten the butt?
Plyometrics is the best way to tone and build lean muscle while blasting fat and flushing the lymphatic system to reduce cellulite. This is more effective than just running or cycling because these forms of exercise only move in forward movement. Plyometrics includes exercises of power like jumping or even dancing that engages the glutes in multi-plane exercises, working it at all angles.
And what if you only have 15 minutes?
My 15-minute booty-blasting routine combines strength training and cardio, engages small and large muscle groups, and burns fat while toning and shaping. Get ready to lift, tighten, and build.
What does sitting for extended periods of time do to your butt?
Sitting all day while working and driving turns off the muscles of your butt and it can over-stretch your glutes. When you start any full-body workout, make sure to include a glute exercise first (directly after your dynamic warm-up) to turn the glutes back on and get them awake and ready to engage for your entire workout.
Do you have a diet you recommend to go along with these exercise routines?
Eat a balanced diet for protein, vegetables, fruits, and healthy fats. Any time you want to build muscle, make sure you are getting enough protein to refuel the muscle.
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SIX BUTT-BUILDING MOVES:
Bridge
Begin by lying on your back, knees bent and feet planted hip-width apart just below your glutes. Squeeze your glutes and drive through your heels to lift your hips high. Lower down with control. Repeat 30 times.
All Fours Turnout
Begin on all fours with a flat back. Stack your wrists below your shoulders and knees below your hips. Hover your right knee to start and cross your right thigh behind your left thigh. Then lift your right leg out and up, keeping a slight bend in your right knee. Return to cross. Complete 30 reps on each side.
Single-Leg Bridge
Begin by lying on your back, knees bent and feet planted hip-width distance apart just below your glutes. Squeeze your glutes and drive through your heels to lift your hips high. Balancing on your left foot, extend your right leg straight out and parallel to the ground. Kick your leg up to the sky while keeping your hips lifted and level. Lower the leg down to a hover with control. Repeat 30 times on each leg.
All Fours Leg Kick
Begin on all fours with a flat back. Stack your wrists below your shoulders and knees below your hips. Hover your right knee out to your right side so that it is parallel with your hips. Then kick to extend your leg straight out to the side. Keep your right leg parallel to the ground as you draw it back in. Complete 30 kicks on each side.
Rotating Squat Jump
Start with feet hip distance and your hands together at center. Bend your knees and sit back into a deep squat. Brace your core and twist the left rib cage to your right thigh, then place the left elbow gently outside the left thigh. This is your start position. Now, press into your feet to jump off the floor while rotating the waist to the opposite side. Land lightly and lower into a squat, twisting the right ribcage to the left leg and placing the elbow outside the thigh. Complete 15 reps.
Repeat three times for a 15-minute workout.
By Katie Dickens
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