We’ve all seen Jennifer Lopez’s awesome backside. Obviously a lot of it has to do with her out-of-this-world genes but with a little extra work us mere humans can also be bootiful. Sue Fleming, author of Buff Brides and also previous trainer to Katie Holmes offers up five exercises to be bootilicious just like J-Lo. Take a look:
1. Buff Walks
Hold dumb bells in each hand. Do a traditional lunge by placing your right foot forward but instead of lunging and going back up to the start position, bring your left foot up to your right. Then, lunge your left foot forward. Continue like this walking and lunging forward for 10 steps and then take 10 steps and lunges back. This is one set.
Do three sets.
2. Pulsing Squats
With legs shoulder width apart and toes turned out to a 45-degree angle squat down as if you were going to sit in a chair. Then, while in the squat position, pulse up and down for 25 repetitions. Then stand back up.
Do 10 times.
3. Bridge Adductor
Lie on your back with knees bent and press hips up into a bridge. Extend left leg and bring it out to the side while all along keeping the hips level.
Do 3 sets of 10 reps and then do the same on the other leg.
4. Super Glutes
Place an exercise ball under your pelvis and put hands flat on the floor, shoulder width apart. Keep your butt muscles tight as you raise your feet upward and keeping legs straight. Hold for two seconds and then lower.
Do 3 sets of 12 reps.
5. Butt Lifts on Ball
Put the exercise ball under your shins and then walk out with your hands until you’re in the push-up/plank position. Maintain this position and lift your right leg straight up off the ball. Pulse your leg for 15 reps and then repeat with opposite leg.
Do 3 sets of 15 reps.
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