30-Day Booty Challenge (Including Fun Exercise Tips)

The Le Sweat 30-Day Booty Challenge is here, and it’s FREE! Make sure you download the PDF guide to tracking your progress. 

Weeks one and two are all about building a solid foundation using movements at the hip, aka booty. Continue reading below for helpful form cues when performing these booty-burning exercises, including videos demoing each exercise.

---

Squat with Resistance Band

• Keep the chest up
• Drive the knees out
• Drop the tailbone straight down towards the ground (not back)

Side-Lying Leg Lift

• Flex the feet for maximum booty work
• At the top, stop when you hit the end of your natural range of motion
• Press the bottom leg down into the ground for more intensity

Glute Bridge (aka Hip Raise)

• Fingers should not be able to touch the heels
• Drive the heels away from the shoulders
• Pinch a coin between your booty cheeks at the top

Clamshell with Resistance Bands

• Flex the feet
• Drive the bottom shin down into the mat for more intensity

Reverse Lunge

• Back foot should act as a kickstand
• Back knee should *kiss* the mat
• Drive the knee out by pressing into the big toe (of the front foot)
• Keep the head in line with the hips (if you lean forward slightly, that’s okay, but stay aligned)
• It’s okay if the knee passes the toe as long as the heel is still connected to the ground

Sexy Spiders (aka Plank Spiders)

• Straight-line from the head to the heels
• The only thing that should be moving is the spider-ing leg
• Lean forward slightly for more for a core burn

Banded Leg Lowers

• Keep the legs as straight as possible
• Pull the toe towards the heel
• Reach the heel away from the body as you lower the leg down
• Keep the lower back pressed into the mat

Clamshell Abduction

• Knees should be at about a 90-degree bend
• Flex the feet
• Drive the shin down into the mat
• Press the hips forward like a glue bridge

Standing Abduction

• Hold onto a wall for extra support
• Move the band below the knees or to the ankles for more intensity

Split Squat

• Start in the bottom position to figure out perfect feet placement
• Lean forward slightly for more booty work
• Pull the feet towards each other as you lower down

Shoulders-Elevated Hip Raise

• Tuck the chin slightly, let the eyes follow the exercise movement
• Drive the heels away from the shoulders as you move through the exercise

Fire Hydrant

• Come down to the forearms for more booty work. This removes the wrist and elbow joints to have more shoulder stability and less likely to use the lower back.

---

Access your FREE 30 Day Booty Challenge Guide here

30 DAY BOOTY CHALLENGE FREE PDF

---

Enjoy these type of workouts and challenges? Join the Le Sweat TV community today!

CLAIM YOUR FREE 7-DAY TRIAL HERE