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Want a firmer bottom? Bigger booty? Check out these tips from Atlanta celebrity personal trainer Rahman “Ray” Grayson.
Straight Leg Butt Lift: Lying flat on your back, place your right leg on a medicine ball. Raise your left leg straight up toward the ceiling, keeping your ankle and foot locked and leveled. Squeeze your butt as you push one heel against the medicine ball, while pushing the other heel and leg toward the ceiling.
Repeat for TK repetitions. Repeat on your right leg. Complete TK sets on each leg. Add an ankle weight for added resistance.
Works: Hamstrings and Glutes ( 2-3 set of 20-25 reps)
Bent Knee Raises w/ Ankle weights: Get on all fours with your hands and knees planted on the ground. Raise your left leg, bending at the knee to form a right angle. Holding the knee angle, lift your leg higher and push your heel up toward the ceiling and squeeze your glutes.
Repeat for TK repetitions. Repeat on your right leg. Complete TK sets on each leg. Add an ankle weight for added resistance.
Works: Hamstrings and Glutes (2-3 set of 20-25 reps)
Plie Squat: Take a wide stance with your toes pointed out. Hold your hand weight directly in front of you w/ your arms fully extended towards the floor and squat down until your knees form a right angle, keeping your back straight. Squeeze your glutes as you return to start position.
Complete TK sets of TK repetitions.
Works: Hamstrings, Quadriceps and Glutes (2-3 set of 15-20 reps)
Speed Skater: Place two cones about 5 – 6ft apart. Stand w/ your left foot directly behind the left cone, and then jump to the other cone landing on your right leg and touch the cone with your left hand. Immediately jump to the left cone, landing on your left leg and touch the cone with your right hand.
Repeat continuously for TK repetitions/minutes. (2-3 set of 20-25 reps)
Standing Abduction (w/ ankle weights): Begin by attaching an ankle weight to your right ankle. Stand with your feet together and grasp a sturdy, stationary object for support. Bring your right leg directly out to the side as far as comfortably possible. Squeeze the glutes, and then slowly return the foot back to start position.
