A bride-to-be once came to me with specific instructions:
“In eight weeks I need you to grow my booty by 5cm, and lift it by 3cm.”
We reached this goal in just six weeks.
We all want a nice, lifted, round and perky booty. Some people think it’s just their shape, or they just have a small butt and that’s that. Not true.
I have always played around with unique forms of exercise and techniques to help improve, shape and lift my behind, and knowing how many women also want to build and tighten their booties, I thought I would share this one with you guys at home!
80% of the workouts I’ve created are thigh and booty orientated for a very specific reason: I found the majority of women carry most of their weight and fluid retention around the mid-section of their bodies. Therefore, I specifically target the lower body and ensure I apply thigh and booty work across almost all of my training methods. Check out some of my booty-lovin’ Online Workouts;
Booty Method,
Kettle Queen,
Thigh Cardio,
Lower Body Goddess,
Barre Booty & Thigh,
Booty and Core.
Let’s get real, in order to change the shape of your booty and thighs, we need to actually work the area and that means toughing it out and pushing through the muscular burn that comes with seeing real results. No one ever said it’s going to be easy. I really encourage you to be consistent! I recommend you do the below exercise 4 times a week for 4 weeks.
Katie Dickens at-home booty workout:
If using a weight, complete 3 sets of 12 reps of each exercise
If only using body weight, complete 5 sets of 15 reps of each exercise
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Single Leg pistol squat to bench
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Floor/Bench Glute Raises
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Prone Booty Lifts
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Narrow Goblet Squats
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Curtsey lunges
Share your before and after pics with me at #KDbooty and let’s see what results we can achieve in a short amount of time!