These eight booty-firming moves will sculpt, tighten, and tone like nothing else
Like millions of other women, my booty inspiration is Katrina Scott of California-girl fitness duo Tone It Up. Katrina and TIU co-founder/BFF Karena Dawn spend the vast majority of their lives shooting workout videos on the beach, so it's no surprise that they both have inspirational bodies. But it's Katrina's perfectly toned, perfectly round booty which has come to define #goals for their legions of fans (and earned itself the name "The Katrina Booty"). So we asked the girls to share eight moves that will help us all reach Katrina booty status by Memorial Day. (We've got even more get-ready-for-summer tips from Tone It Up girls too!)
How it works: "The best way to make that booty pop is to work it from all angles," Katrina explains. This workout mixes up the usual squat-and-lunge routine to ensure you hit muscles you never knew you had. But you'll know you have them the next day when the soreness sets in! "You'll love each of these moves for their unique burn," she adds. Complete three sets of each move with one minute breaks in between sets. This, Katrina says, ensures you fully fatigue the muscles while keeping your heart rate up.
Total Time: up to 30 minutes
1. Plyo Squats
Assume a squat position with feet hip-width apart (make sure knees are not jutting forward past toes).
Push off of the ground and jump into the air, landing softly back on feet in a squat. Continue the squat jumps nonstop for 30 seconds.
AMRAP for 30 seconds
2. Booty Planks
Assume a plank position with shoulders directly over wrists and core tight.
Bend one knee to 90 degrees behind you and pulse heel straight up to the sky, squeezing glutes. Complete 15 to 20 pulses, then switch legs.
15 per side
3. Booty Band Burners
Wrap a resistance band around thighs and stand with feet shoulder-width apart, knees slightly bent, chest forward, head up and shoulders back.
Maintaining a strong core, step out to the side and lunge into the leg, squeezing your glutes. Return the leg to shoulder-width. Repeat 15 to 20 side lunges, then switch legs.
15-20 per leg
4. Booty Swings
Hold a kettlebell in right hand and stand with feet slightly wider than hip width apart, toes pointed out at a 45-degree angle. Maintain a neutral back and spine (don't arch or round) while swinging the kettle bell through legs, keeping chest up and left arm behind body.
Push through feet and use glutes to create momentum to swing the kettle bell back up, switching hands to repeat the swing with the left arm. Repeat these alternating arm swings for one minute.
AMRAP for one minute
5. Hello, Hamstrings
Lay on back with feet on an exercise ball, hands pressing into the ground for support.
Curl the ball toward you using heels and lift hips and booty up, then roll the ball back out until legs are straight (but don't lock knees), keeping booty lifted off the floor.
6. Sexy Back Deadlifts
Hold a five to ten-pound dumbbell in each hand and stand with feet hip width apart, palms facing body and arms slightly in front of you. Maintain a neutral spine and slightly bent knees while hinging forward and slowly lower the dumbbells to the ground (you should feel a stretch in your hamstrings as you lower down).
Slowly return back to standing, and then perform an upright row at the top by lifting the weights directly up to your chest, keeping elbows high and pointed out to the sides.
7. Booty Bends
Lay on top of an exercise ball, positioning it directly under hips. Place hands on the ground to stay steady and rest toes hip width apart on the ground.
Lift legs into the air by squeezing booty and activating hamstrings. Slowly lower toes back down.