Booty Building Ankle Weight Workout

Booty Building Ankle Weight Workout

A few weeks ago, some of the amazing ladies in our Facebook Community were discussing the best pieces of equipment for working out at home — and fellow fit girl, Jessica, asked about ankle weights.

I have LOVED ankle weights since I first began teaching group exercise classes (almost 10 years ago!). There are so many amazing exercises you can do with them!

Today, I wanted to share with you some of my favorite booty building exercises using ankle weights. But really, there are wayyyy more exercises out there than just these we’re doing today — you can even use them around your wrists/forearms for awesome upper body resistance, too!

I’ll be sure to share some more exercises and workouts soon using these awesome little things!

And for those of you ladies who don’t have ankle weights (yet! ) — you can still do this entire workout without them!

Find your PRINTABLE download HERE!

Booty Building Ankle Weight Workout

• Booty Kickbacks – Start on your hands and knees, with your shoulders directly over your hands, and hips over your knees. Keep your abs tight and hips steady as you engage the booty and hamstrings on the LEFT leg to press it back straight behind you. Keep your foot flexed to really engage that booty, and then bend it back in without letting it hit the mat, and repeat.
• Booty Lifts – On your last kickback, keep the leg straight and point through the toe. Making sure you don’t turn the leg out, lift your leg up to just about hip height or just a little higher, and squeeze your booty at the top. Lower, and repeat 15 times. Make sure to keep your hips steady, shoulders relaxed, and abs tight.
• Rainbows – On your last booty lift, keep the leg straight, and bring it out to to the LEFT of our torso. Lift the leg and make a rainbow shape, up and over to the RIGHT side of you body, crossing over your hips. Draw another rainbow back over to the LEFT, and repeat 10 rainbows in each direction.
• Booty Press – Hold at the top, and center of your last Rainbow, and bend your knee and flex your foot, as if your were pretending the bottom of your foot is making a footprint on the ceiling. Press the bottom of your foot up towards the ceiling about 6 inches, squeezing the booty at the top, and then lower 6 inches and repeat.
• Leg Curl – Keep your leg lifted, with your thigh parallel to the mat, and extend the leg out straight, flexing the foot. Hold your thigh steady as you curl your leg in, bringing your heel towards your booty, and extend the leg back straight. Repeat without letting the thigh lower towards the mat at all.

Complete all the exercises and repetitions on the LEFT leg, and then repeat it all on the RIGHT leg!

Find your PRINTABLE download HERE!

Now let’s get this Monday moving! And be sure to let me know if you have any requests for workouts!

Original article and pictures take thelivefitgirls.com site