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When it comes to health and well-being, regular exercise is about as close to a magic potion as you can get! With so many workouts available online and so many exercises, what to choose? Mira Hoss brings you The Badass Booty Band workout for gals looking to sculpt those glutes and butt with simple exercises.

These exercises are done with a resistance band. It’s one of the most convenient and cheapest workout equipment you can own. It is more versatile than most equipment, takes less space, and doesn’t hurt if you accidentally drop it on your foot. 

Resistance bands are especially useful for butt workouts because when doing squats and lunges, you usually engage your quads. That’s normal. However, the resistance band activates your glutes by getting ready to work!

For those who are new to the world of fitness and exercise, glutes are your butt muscles. They are the ones who create the shape of your butt. They are engaged every time you raise your thighs, rotate your legs, or thrust your hips. Quads - or quadriceps - consist of four large muscles at the front of the thigh. These muscles are primarily responsible for hip flexion and extension at the knee joint.

Are you ready to become a badass with a badass booty?

Badass Booty Circuit #1

Repeat the circuit 3 times with no breaks in between exercises, and up to 1 min break after each round.

Squat to Curtsy Lunge 

Alternating legs for 1 min, wearing an extra-strong elastic band above the knees.

Directions: 

  • Stand upright with your feet hip-width apart and your hands to your heart.
  • Sit back into an imaginary chair and then stand upright.
  • Keeping your back flat and your core engaged, step your left foot behind and outside your right foot, lowering your hips until your right thigh is parallel with the floor. Your left knee should hover an inch or two above the floor.
  • Stand upright again and repeat for the other leg.

Side Step Squat 

Perform the exercise for 1 min on one side then move to the other for another minute, wearing a strong elastic band around the ankles.

Directions: 

  • Stand with your feet together. 
  • With your right foot, take a wide step out to the right and squat down. 
  • As you straighten the legs, step your right foot back in. 
  • Repeat on the left side.

Half Squat Step Back 

Perform the exercise for 1 min on one side then move to the other for another minute, wearing a strong elastic band around the ankles.

Directions:

  • Bending your legs, push your butt back to a 45-degree angle, making sure not to position yourself in a full sit.
  • Step backward with your right foot, landing on the ball of your right foot and keeping your right heel off the ground.
  • Push through the heel of your left foot to return to your starting position. 

Bridge to 3 Abductions 

Perform the exercise for 1 min, wearing an extra-strong elastic band above the knees

Directions:

  • Lie face-up on the floor with your knees bent and your feet on the floor.
  • Keeping the tension on the band throughout, raise your hips until your body forms a straight line from your shoulders to your knees.
  • When in position, open and close your legs three times. 
  • Hover down on the floor and repeat.

Badass Booty Circuit #2

Complete all the exercises on one side back to back, and then repeat the same on the other side for a total of 3 rounds with no breaks.

Donkey Kick with a Pulse 

Perform the exercise for 1 min, wearing a medium intensity elastic band hooking it around one ankle and behind the other foot.

Directions:

  • Begin on all fours and lift your right leg off the floor until your knee is in line with your hip.
  • Flex your foot and squeeze your glute to raise your heel an inch toward the ceiling.
  • Repeat on the other side.

Fire Hydrant 

Perform the exercise for 1 min, wearing a strong elastic band above the knees.

Directions:

  • Get down on your hands and knees, with your wrists under your shoulders and your knees hip-width apart.
  • Keeping the knee bent, raise one leg and out to the side until it is level with your hip.
  • Return to start position and repeat.

10 Fire Hydrant Rotations followed by 10 Reversed ones 

Perform the exercise while wearing a strong elastic band above the knees.

Directions:

  • Get down on your hands and knees, with your wrists under your shoulders and your knees hip-width apart.
  • Keeping the knee bent, raise one leg up and make a circle in a clockwise motion.
  • Return to start position and repeat 10 times.
  • Once done, shift legs and make circles in an anti-clockwise motion 10 times.

Check the video above to work out with Mira! Wasn’t this fun?! You can check Mira’s Instagram @mirahoss for more!

If you tried this workout or have any questions, don’t hesitate to reach out to us.

June 18, 2021 — Mint Basil Market

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