Sweat, The Momma Body

Butt School: My 5 Fave Butt Moves

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I love to work my trunk junk! I do! Big butts are popular now, but this big booty Judy spent almost her entire youth wearing long t-shirts and a-line skirts to hide her, ahem, generous caboose. It’s only in these last ten years or so that I’ve really started to own it and be proud of my ample posterior. That said, here are a few of my favorite moves to lift, tone, and gorgeous up that money-maker! It might look like a lot, but it’s basically some variations on a few simple movements. Try this workout to shred calories and get you some sore hamstrings, hips, mid-cheek area, and love handles. We are gonna work that fatty from top to bottom and side to side!

The Workout:
30 Jump Squats
30 Weighted Glute Squeezes
30 Weighted Side to Side Glute Squeezes
30 Jump Squats
40 Elevated Deadlifts
30 Jump Squats
Do Both Legs:
30 Side Leg Lifts (Toes Forward)
20 Side Leg Lifts (Toes Up)
20 Side Leg Lifts (Toes Up, Front & Behind)
20 Jump Squats
Do Both Legs:
30 Weighted Hands & Knees Bent Leg Raise
20 Weighted Hands & Knees Bent Leg Cross Over
20 Jump Squats

Jump Squat
Start with your feet planted firmly hip distance apart with your weight in your heels. Bend your knees to quickly bring your body into a the deepest squat you can do without your knees going over your toes. Push through your heels and jump into the air. Try to land softly and quickly squat again to start over. Try to make the jump and squat one fluid motion.

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Weighted Glute Squeeze
Do these with or without weights. Lie on the floor with your feet flat and tailbone tucked under so your abdominals are engaged and tight. Place your weights on your hipbones. Lift your butt and squeeze your glutes as hard as you can at the top of the move. Tilt your tailbone under when you lift. This is not a bridge and we’re not after height. Try to keep your back on the floor and just lift and squeeze your butt. It’s a small move. Lower your butt back to hover over the floor and start again. Try and keep all the weight in your heels.

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Weighted Side to Side Glute Squeeze
Perform the exercise as decribed above but lift and hold at the top of the movement. Holding at the top and squeezing your glutes as hard as you can, first lift one hip and then the other. Alternate at a moderate pace, squeezing and lifting one glute and then the other. Only lower to the floor when you are done with your reps. Again, try to keep all your weight in your heels.

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Elevated Deadlifts
You can use a piece of wood to prop your toes up or a pair of dumbells that don’t roll. Elevating your toes helps to isolate your hamstrings. Grab some heavy weights and place the balls of your feet on your prop. Your feet should be hip width apart with legs straight. Keeping a FLAT back, lower your body bending at the hips and letting your arms hang from your body. Lower as far as you can without your back curving. Pause at the bottom of the move, squeeze your glutes as hard as you can and pushing through your heels, raise your upper body, again, keeping your back totally straight. Move with your hips as the hinge. Do not let your back bend or you can injure yourself. Try this one in a mirror so you can check your form. Move with slow and controlled motions.

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Side Leg Lifts (Toes Pointed Forward)
Lie on your side with your body all in one long line, hips stacked on top of each other. Prop your head up on your hand for neck support and place the other hand flat on the floor in front of you for balance. Flex your feet and lift and lower your upper leg, letting your heel lead the movement. Do not let your upper leg rest against your bottom leg at the bottom of the movement.

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Side Leg Lifts (Toes point Up)
Perform the exercise as above, except rotate your foot so that your toes point to the ceiling and your toes lead the movement. Lift and lower your upper leg with the toes pointed up for the entire exercise. Do not let your upper leg rest against your bottom leg at the bottom of the move.

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Side Leg Lifts (Toes Point Up and Foot Touches In Front and Behind)
Perform the exercise as above, except instead of lifting and lowering the leg straight up, lift your foot up and over the lower leg, letting your heel touch the floor directly in front of your lower foot. Raise your leg back up to directly above the lower leg and then lower to let the toes touch the floor directly behind your lower foot. Swing your leg in a smooth arc.

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Weighted Hands and Knees Bent Leg Raise
You can do this exercise with or without weights. Start on your hands and knees with a flat (neutral) back. Place one of your weights in the crook of your knee and squeeze it tightly so it doesn’t fall out. Lift and lower the weighted leg with a pointed toe, trying not to let your hip come up. Lift your leg as high as you can and squeeze your glute at the top of the movement. Lower and start again.

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Weighted Hands and Knees Bent Leg Cross Over
Perform the exercise as above, except when you lower your leg, cross your leg in towards your body so that your working knee tucks in behind your supporting knee. Raise back to original lifted position and lower to tuck again.

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