This training is consisted of 8 relatively simple exercises that target mainly your buttocks and hamstrings. All you need is an exercise mat. Advanced performers will eventually need a stepper – or something elevated (you can use stairs if you perform at home or even a chair - which I suggest for those who are really advanced). Beginners can perform all exercises on the exercise mat. Let’s get started!
Start with one cycle and if you feel you can perform some more, add one or two more cycles.
One knee kick back
Concentrate on squeezing your glutes throughout the full range of motion.
Push with your heel up – maintain right angle in your ankle.
If you want super firm bum, use ankle weights if you have them.
Beginners 10-15 reps with each leg. Advanced – 25 reps with each leg or more.
side leg lifts on the floor
We are targeting glutes, hamstrings quadriceps and hips
It is not easy, I know. But trust me – it will pay off. This exercise also increases flexibility in your hips, which is also great for your sexual life : )
Concentrate on proper technique and not how fast you perform the exercise.
Advanced: If you want super firm bum, use ankle weights if you have them.
Beginners 10-15 reps with each leg. Advanced – 25 reps with each leg or more.
Side leg lifts and kicks
This exercise focuses on glutes, hamstrings quadriceps and hips. It is very similar to the previous, so again pay more attention to proper technique.
Advanced: If you want super firm bum, use ankle weights if you have them.
Beginners 10-15 reps with each leg. Advanced – 25 reps with each leg or more.
Kick ups
We are targeting buttocks and hamstrings with this exercise.
Pay attention! There is only a slight motion involved in this workout – perform it by pushing your heel toward the ceiling and make sure to keep that angle in the knee.
Advanced - add ankle weights.
Beginners 10-15 reps with each leg. Advanced – 25 reps with each leg or more.
Kick backs
This exercise targets: glutes, hamstrings and quadriceps
Again – technique - raise your straight leg with your heel pushing up and constantly forming a 90 degree angle in the ankle.
Advanced: If you want super firm bum, use ankle weights if you have them.
Beginners 10-15 reps with each leg. Advanced – 25 reps with each leg or more.
Glute stretch
With glute stretch we are targeting glutes, quadriceps and hamstrings.
This exercise is very relaxing and as a headline says – it is a stretching exercise. Still very effective! I have included it into the “Kim Kardashian training” to take the stress of your buttocks a bit and relax in the middle of the training.
Make sure to keep your leg stretched out at all times, and again – very important - don’t forget about the straight angle in your ankle.
Beginners 10-15 reps with each leg. Advanced – 25 reps with each leg or more.
Lying hamstring rises – with one leg extended
With lying hamstring rises we are targeting glutes and hamstrings.
Beginners – you do not need a stepper, but those who are advanced use a stepper or sth elevated, you can even use a chair.
It is important to keep your glutes tight throughout the exercise - pause at the top position for a second and return to the starting position.
Do not overextend your back while performing.
The foot on the floor should actually be on your heel. Especially, if you are advanced.
Super advanced: take 2 5-10 lbs dumbbells and hold them at your hips. This way you’re adding resistance and building bigger and stronger butt muscles.
Beginners 10-15 reps with each leg. Advanced – 25 reps with each leg or more.
Lying side leg lifts
This exercise targets glutes, quadriceps, hamstrings and hips
Point your toes forward and form a 90 degree angle in your ankles, because this way you will be targeting the right group of muscles.
Advanced group – add ankle weights.
Beginners 10-15 reps with each leg. Advanced – 25 reps with each leg or more.
The firm booty workout: get a butt like Kim Kardashian in 9 minutes a day