Hi everyone, it’s Katrina from Tone It Up,
and we’re on Livestrong Woman. And today, I’m bringing you my favorite booty routine.
Karena’s out paddle boarding in the water, so it’s just gonna be you and me. So follow
along. So the first thing that we wanna do is you wanna work those big muscle groups.
So Back Lunges are them. Now, if you’re knees feel funny doing back lunges, I wanna give
you a quick tip: Drive all your weight in that front heel. So, you’re just gonna lunge
back, front heel, and come up. So that back toe isn’t pushing off, you’re actually pushing
off with your front foot. Down and up. Another tip, too, when you do lunges — is that peek
down and make sure your knee is not going over your toe. Lunges are great — they work
the quads, glutes and the hamstrings. And to really focus on the hamstrings, we’re gonna
do deadlifts after this. And last one. Alright, now this is a Single Leg Deadlift. A lot of
you ask us: “How do I tone up the backs of my thighs right below the booty?” This is
it. So you’re gonna stand on one leg. If you like, you can have that back toe down. I like
to lift it up. Your abs are in and engaged. You go down as far as you can and then come
back up. So your knee is soft and in an athletic position. It doesn’t bend, and it’s not locked
out. Just a couple more. And last one. Good. Now you’re gonna balance on the other leg.
It’s little tricky in the sand here. Okay, remember, you can keep that back toe on the
ground. Good. And then come up. Draw your bellybutton into your spine. Abs are tight.
It helps to focus on one point, too, right in front of you. And you’ll feel a stretch
in the hamstring. And then it contracts to bring your body back up. Whew! And two more.
And last one. Alright, and if you’ve done Karena and mine’s Cowabunga Workout, you know
Banzai Booty. So you’re gonna go down onto the ground, kick back that leg, come up and
do an ab tuck. Good. Down — whew! — kick back, up, and tuck. Down, kick back, up, and
tuck. Alright, last one. Come up, bam. Alright, now the other leg. So you tuck up, work those
lower abs. Down, kick back, up, and tuck. Down, kick back, up, and tuck. Okay, last
one. Good, now you wanna go down and stay down. We’re gonna straighten that right leg
and you’re gonna lift. Okay, 4, 3, 2 — now, I want you to hold it up, work the hamstring
again, curl. Good job, stick with me — 2, last one. Hold it here, up and down — 3.
Good. You got it — 4, 3, 2 and 1. Now straighten the leg. I just want you to do circles now.
Good. Going out. And 3, 2 and 1. Good. Now you’re gonna go the other leg. Straighten,
up and down. Okay, now hold it up and curl — 2. Good. Now those hamstrings are really
responsible for lifting that booty — it’s the muscle right underneath it. And it’s super
neglected because a lot of times we just do squats and lunges, so we really wanna focus
on working the opposing muscles in the back. Good — 3, 2 and 1. Hold it there, up and
down. Whew, do you feel it burning? I do. Good job — 3, 2 and 1. Now straighten and
circles — other way. Good. This works the outer booty a little bit, those small muscles.
Stay with me, make sure you’re breathing. Good — 4, 3, 2 and 1. Now this is one of
my favorites: I want you to lay down on your mat, and you’re just gonna go down into your
hands, and I want you to lift up, curl, back, and down. Up, curl, back, and down. So this
is another move that works not only the booty, but the hamstrings and the lower back. Two
more. Last one. I want you to hold it up. Good. Now curl here and straighten. Curl and
straighten. Whew, you should feel that burn. Good. Curl and straighten. Curl and straighten.
With isometric exercises, it’s really easy to hold our breath. I want you to remember
to breathe. Good. Now hold those heels together and just hold it there for me. Good — 5,
4, 3, 2 and 1. Okay, now we are going to go into a Bridge. So you lift up — with this
one, I want all your weight into your heels, feel the wiggle in your toes, and you’re gonna
go up and down. Good. Exhale, inhale on the way down. There’s a lot of different tricks
in working all the different angles of the booty and to tone it up. Good. Now three more
— 3, 2 and 1. Hold it there. Now I want you to march, just lift one heel off of the ground
just a couple inches. Good. It’s harder if you just do a couple inches and not too far.
Good. Lift, lift. Just a few more. And last one. Good. Now I want you to straighten your
right leg in the air, go down and up. All your weight’s in that heel. Good job — 5,
4, 3, 2 — last one, hold it — whew! Alright, other leg goes in the air, up and down. Good
job. Two more. Last one, hold it. I feel it, too. Good. Now what I want you to do is lift
your hips up as high as you can and sway your hips side to side, what Karena and I call
the Heatwave. Now, this really gets all the angles of the booty, especially right where
the booty meets the lower back. Kind of the peak. Make sure you’re breathing — 4, 3,
2, and 1. Now, I want you to go up onto your toes. Okay, your legs are out. You wanna go
in, bring your knees together, and then come up and bring them out. Together and out. Good
job. That’s 6, 5, 4, 3, 2 and 1. There you go. Alright, now I just want you to bring
one knee up and put one leg down, stretch it out. Good, other leg. Now this routine
is a great one to go with Karina’s Ab workout that’s gonna be right here. And leave a comment
below with what you wanna see next time from us, and we’ll comment back and will make it
happen. See you guys next time. Bye.