Booty Boosters

Chandi Schwab
These are awesome!Even picking a few of these a day will work wonders. Give them all a try!

Booty Boost #1: Knee Lift & Lunge
Start by standing with your feet shoulder-width apart, your chest lifted, shoulders back, abs tight, left hand on your hip and right hand on the back of a chair. Begin by lifting your right knee up to a 90-degree angle. Hold this pose for 2 counts then bring your leg down and touch your toes on the ground, 2 to 3 feet behind you. Lower your right knee towards the floor until both knees are bent at 90-degree angles. Push off your right foot and return directly to the knee-lifted position. Repeat 8 times and switch sides.

Booty Boost #2: Duke-or-Duchess Curtsy
Start by standing with your heels together, your toes pointed out to the sides, chest lifted, shoulders back, abs tight and hands on your hips. In a single fluid movement, cross your right leg behind your left leg and place your right toes on the ground, about 2 feet passed your left foot. Make sure that both knees are facing forward. Keeping your body upright, curtsy by bending both knees until your right knee touches the floor. Push off your right foot and return to the starting position. Repeat 8 times and switch sides.

Booty Boost #3: Reverse Lunge & Raise
Start by standing with your feet shoulder-width apart, chest lifted, shoulders back, abs tight, left hand on your hip, right hand holding the back of a chair. Begin by lifting your right knee up so it’s bent at a 90-degree angle. Bring your right leg down and touch your right toes to the ground 2 feet behind you. Lower your right knee until both knees are at 90-degree angles (make sure your left knee is directly over your left heel). Use your right leg to push up to standing. Drag your right toes along the floor until they are about a foot behind your left heel. Bend your left knee slightly, shift the weight onto your left foot, hinge your torso forward and swing your right leg (fully extended) behind you. There should be a straight line from your head to your right toes, your torso and leg should be parallel to the floor. Without letting your right foot touch the ground, swing your right leg forward and bring yourself back to upright, knee-lifted position. Repeat 8 times and switch sides.

Booty Boost #4: Skater’s Lunge
Start standing with your feet together, toes pointing forward, chest lifted, shoulders back, abs tight, arms extended with hands clasped directly in front of your chest. Step your right leg 2 feet off to the right and bend your right knee until it is at a 90-degree angle. Lunge into it as you keep your left leg straight. Make sure your toes and torso are facing forward -- your torso will naturally tilt forward about 45 degrees. Push off your right foot to return to a standing position, pulling your right foot slowly back to meet the left without letting it actually touch the floor. Go immediately into the next repetition. Repeat 8 times and switch sides.

Booty Boost #5: Running Goddess
Start by standing with your feet together, toes pointing forward, chest lifted, shoulders back, abs tight, arms at your sides. Lift your right knee up to a 90-degree angle. Soften your standing left leg. Position your arms in a running stance: Left arm bent in front of you, right arm bent behind you, hands in loose fists. In one move, balancing on your left leg, bend your torso forward about 45 degrees, swing your right leg back (keeping it bent and without letting it touch the floor) and switch arm positions (right arm forward, left arm back). Swing leg and arms back through to the starting front position. (Note: You are essentially running in place with your left foot planted.) Repeat 8 times and then switch sides.

Booty Boost #6: NY Booty Lift
Start by standing with your feet together, toes pointing forward, chest lifted, shoulders back, your abs tight, arms at your sides, a 5 to 8 pound dumbbell in each hand with your palms facing in. Step your left foot about 3 feet back. Then, keeping your back upright, left leg straight and balancing your weight on the ball of your back foot, bend your right knee and sit down on your hips until your right thigh is parallel to the floor. (Step the left leg further back if your right knee is passed your right toes). Tilt your torso forward about 45 degrees and bring the dumbbells down either side of your right shin. Keeping your back straight and left leg extended, press into your right leg until you are back in upright position (legs should still be in an upside-down "V" shape). Slide your left foot forward to meet your right foot. Repeat 8 times and then switch sides.

Booty Boost #7: Free Standing Swing & Raise
Start by standing with your feet shoulder-width apart, chest lifted, abs tight, arms extended at chest level, hands holding a broomstick/body bar with your palms facing down. In one swoop, lift your right knee up until it’s in a 90-degree angle and press the bar straight up overhead. In another swoop, bring bar down to your chest, lean forward, extend your right leg behind you and push the bar straight out in front of you. Your torso and right leg should be parallel to the floor. Pull the bar back in toward your chest, lower your leg without letting it touching the floor and immediately swing knee back up to your chest while pressing the bar up overhead for your next repetition. Repeat 8 times and then switch sides.


Booty Boost #8: Lift It, Love it
Holding a 3 to 5 pound medicine ball or dumbbell with both hands, keeping your abs tight, stand on your right foot, bring your left knee up to a 90-degree angle and fully extend your arms overhead. Remember to press your shoulders down. Step your left foot 3 feet out to your left side and lunge into that foot until your knee is at a 90-degree angle. Bring the ball/dumbbell down to the front of the left foot and immediately press off the foot to return to the knee-up/arms-overhead position. In a single movement, immediately bring your left leg down, crossing it behind your right leg, toes landing on the ground 2 feet behind your right leg. Make sure that both of your knees are facing forward. Keeping your body upright, slowly lower your left knee towards the floor while bringing the ball/dumbbell down and across the front of your body, toward your back foot. Immediately push off your left foot to return to knee-up/arms-overhead position. Repeat 8 times and then switch sides.

Booty Boost #9: Heel Click Plie
Start by standing with your chest lifted, shoulders back, abs tight, feet 2 feet wider than your hips, toes turned out 45 degrees, arms extended before you, hands clasped. Slowly lower into a turned-out squat position by bending your knees to 90-degree angles. Make sure you are standing wide enough so that your knees don’t stick out beyond your toes. Without hesitation, spring up into the air, extending your legs and pulling them together to click your heels before opening them wide again to land in starting position. Be sure to land with soft knees (slightly bent) to prevent from putting too much pressure on them. As soon as your heels touch the ground, start the next repetition by lowering back down into the squat. Repeat 8 times.

Booty Boost #10: Flip, Squat & Press
Start by standing with your chest lifted, shoulders back, abs tight, feet shoulder-width apart, hands holding 3-pound dumbbells (or body bar) at your thighs, your palms facing down. Keeping your body upright and your back straight, inhale and bring the dumbbells up to your collarbone, as you bend your knees and sit back on your hips until your thighs are parallel to the floor (don’t go deeper than 90 degrees). Make sure your knees stay behind your toes and your weight is predominately in your heels. Pushing into your heels, straighten your legs while exhaling and press the dumbbells up until arms are fully extended overhead. Keeping your arms straight, lower the dumbbells back down to starting position and immediately begin next repetition. Repeat 8 times.