This Base Body Babes Butt Workout Truly Burns

marathon training
Image via Fashionablefit
With temperatures heating up here in the Southern Hemisphere, we’re dusting off our bikinis and shedding our autumn layers – and we don’t just mean clothing. It’s not called a beach bum for no reason. So if you plan on being (read: having) one this summer, this workout will help. Designed by the queens of the derrière, the Base Body Babes, this butt workout truly burns. It employs exercises that use a range of muscle groups to directly target your glutes and legs. Perform each exercise back to back, finish it off with 20 stair sprints, enjoy a 90 second rest and then repeat the workout 4-6 times.
“If you feel you would like to challenge yourself a little more, then we suggest increasing the weight range. However, technique is most important when lifting, so do not compromise your technique. ensure you are completing all reps and sets with perfect technique before increasing weights,” says Diana and Felicia.
For more great workouts, visit the Base Body Babes blog or experience the live event at The Wellness Festival in Syndey this weekend.

Base Body Babes Butt Burning Workout

Perform each exercise back to back with a 90 second rest at the end. Repeat this 4-6 times.

Back Squat x 12

base body babes, Diana and Felicia, butt workout, glutes workout, base body babes workout
via Base Body Babes for Sporteluxe
  1. Place the barbell on the muscles of your upper back (trapezius) and squeeze the shoulder blades together to engage the muscles so the bar is secure.
  2. Stand with your feet slightly wider than shoulder width and your toes pointing slightly out. The feet must remain flat on the floor throughout the entire movement.
  3. Keep your chest up and look straight ahead.
  4. Squat as deep as your body will allow while still maintaining a neutral spine and perfect posture.
  5. Stand back up and repeat 12 times.

Romanian Deadlift x 12

base body babes, Diana and Felicia, butt workout, glutes workout, base body babes workout
via Base Body Babes for Sporteluxe
  1. Stand with your feet shoulder width apart, ensuring your feet are firmly on the floor and the weight is distributed evenly across the whole foot throughout the entire movement.
  2. Pick up the bar, while keeping the bar as close to your body as possible, we like to basically drag the bar up and down the front of our legs throughout the entire movement.
  3. Hold your body tight and imagine putting your shoulder blades back and down into your back pockets. Holding this tight position push the world away until you are standing in an upright position. Focus on keeping your chest up and maintain a neutral spine and perfect posture throughout the whole movement.
  4. Still maintaining tightness, lower the weight back down by bending forward at the hips, move the bar back down the front of your legs as deep as you can whilst maintaining a flat back. The hips must be below the shoulders at all times. This ensures that you are using the muscles of the lower body and not just the muscles of the lower back.
  5. Pull the bar back up and repeat 12 times.

Split Squat x12 (each leg)

base body babes, Diana and Felicia, butt workout, glutes workout, base body babes workout
via Base Body Babes for Sporteluxe
  1. Place the barbell on the muscles of your upper back (trapezius) and squeeze the shoulder blades together to engage the muscles so the bar is secure. Alternatively, you can hold dumbbells in either hand.
  2. Start with your feet shoulder width apart and step forward into a stride, maintaining the distance between your legs.
  3. Lower yourself into a lunge position, keeping your chest up and maintaining a straight back throughout the movement. It is important that your knee does not move over the toe on your front foot.
  4. Slowly push upwards into your starting lunge position and repeat 12 times before switching legs.

“The longer the stride, the more we are activating glutes (muscles of the backside) and the shorter the stride, the more we are focusing on our quadriceps (the muscles at the front of the upper leg),” says the Base Body Babes.

Glute Bridge x 20

base body babes, Diana and Felicia, butt workout, glutes workout, glute bridge, how to perform a glute bridge, base body babes workout
via Base Body Babes for Sporteluxe
  1. Begin by laying down on the floor on your back
  2. Place your hands down by your side palms pressing down on the ground, if you would like more of a challenge, place the barbell or a weight plate across your pelvic area
  3. Bring your feet close to your bottom, pressing your feet into the ground
  4. Lift your hips up high and squeeze your bottom
  5. Lower your hips back down and repeat the movement

Stair Runs x 20

You know how these are done.

 

Previous articleOne of our favourite sustainable brands just revamped their range
Next articleI Moon Dusted for a Week. Here’s What Happened.
Growing up on the Northern Beaches of Sydney with a love of the outdoors, Georgia has always led an active lifestyle. She has a passion for health, fitness and fashion, and loves to travel and try new things. Along with her position at Sporteluxe, Georgia works as a fit model for global fashion brands including Bassike and Christopher Esber, combining her interest in fashion with her dedication to healthy living. She graduated from the University of NSW with a Bachelor of Media (PR and Advertising) and initially pursued the public relations field but was always drawn to journalism due to her love of reading and writing. For Georgia, life is about balance. She leads an active and fulfilled lifestyle and nourishes her mind and body but won't shy away from a burger and wine!