As I started to loose weight and finally gain a good feeling about the size I was, I started to notice a few areas that just weren’t the same any more. 1 area in particular was my butt. I had always had a nice round, out of shape but big booty. I would have to buy a pant size up most times because my butt and thighs were a very healthy size (putting it nicely).
I was looking at some pictures from rock climbing and noticed that my butt looked like 2 flat pancakes on the concrete. Y’all these harnesses are supposed to accentuate your assets, not make it look like your back extended thru your legs! 😂 Insert frantically researching Steph here and I looked up good exercises to round and lift that flat pancake back up quickly and efficiently!
So here is what I added into my workout daily (because it was swimsuit season and I couldn’t walk around with flat pancakes)
Please ignore the awkward pictures but this is the best way to show you
Fire Hydrant with Kicks:
For this exercise you need to get down on all fours- make sure all your weight is on your palms, straighten your shoulders (this will concave your low back a little), and engage your core (this means you push your belly button back towards your back – tightening the whole center of your body).
Look back over the shoulder of the leg you are lifting (this helps you engage your core better and I found gives you a deeper burn, yes these will burn, they are efficient!)
Lift your leg up like a hinge (slowly)
Quickly kick your leg out and back in
Hinge back down slowly to the start position, do not touch the ground with your knee– repeat for 8-15 reps per leg- 3sets
*for this workout my hamstring, glutes and biceps femoris longus (back of the leg) muscles were extremely tight, stretch, do an many as you can the first few day and this will loosen as you do more of them.
Bridge with Butterfly:
Lay down on your back with your knees bend and your feet together. For this exercise you are going to squeeze your butt and keeping your core tight through the whole exercise
Lift your butt up so you are in a bridge pose – this pose alone can help you strengthen your core and low back, but we are going to elevate it and get those side glutes engaged
From here – keep your feet together and drop your knees out to the side like a butterfly opening its wings.
Knees back together – squeeze those knees together and help your glutes tighten even more.
Bring your butt back to the ground and start again with the lift – do 8-10 reps, 3 sets of these
I added these 2 workouts into my daily routine and started to see a change in my flat butt within 2 weeks. Nothing is ever going to be instant, but 2 weeks is pretty amazing! My butt looks rounder in shape and its lifted. These 2 alone won’t give you that crazy gym rat butt that looks like they put 2 melons back there, but it will tone and round what you have.
Mix in some squats and sumo squats (feet facing outward) for more bootylicious exercise to help you round it all out 🙂
Hope this helps! Keep that booty round!
Left before booty workouts- middle and right after 1 month! I even put on the same outfit to show difference! If you notice the left is pretty flat and sagging downward!
Steph's Lifestyle 