I’ve tried lots of things to transform my bony, pancake-shaped bottom into a luscious, Kardashian-silhouette. I’ve squatted, deadlifted, lunged and bridged. And yet … my pancake still remained. I felt like Sir Mix-a-Lot’s big butts song was a personal affront to my tush.
Until celebrity trainer Nicole Glor, aka NikkiFitness, the author of The Slimnastics Workout and creator of the fitness video Booty Camp, finally created a 30-minute workout that turned my pancake into a round rump — in just 30 days.
Side lunge and twist
Start in a standing position and lunge to the right side, facing forward. Your right knee should bend at 90 degrees, while your hands support you on your right quad above the knee, pointing your toe diagonally to the right. Keep your left leg straight, with the foot on the floor, toe pointing diagonally left. Push off the right leg to transfer to a standing position with your weight now on the straight left leg. Your hands should reach diagonally up and to the left, creating a twist for the abs. Your right straight leg will lift up for a glute raise off the floor. Transfer the weight back on the right to a side lunge for one rep. Repeat 20 times on the right and then switch legs.
Jumping lunges
Start with your feet together and your hands on your hips. Jump up, landing in a right lunge with your knee directly over your ankle and your left leg behind it. Jump again and switch legs so you land in a left lunge with your left knee directly over your ankle. Repeat 10 alternating jumping lunges for three sets.
Suitcase squat
Holding a 10- to 15-pound weight in each hand while standing with your feet shoulders-width apart, lower your butt toward the floor and tap the ends of the weight on the ground, keeping your chest lifted and your knees deeply bent. Stand like you are picking up two suitcases and curl the weights to your shoulders for a biceps curl. Repeat 20 reps for three sets.
Balance beam
Start with your feet shoulder-width apart with 5-pound weights in each hand. Keep your back flat, and bend at the waist. With slightly bent knees, transfer your weight to the right leg. Lift your straight left leg behind you so your body makes a straight line, parallel with the floor. Keep your arms bent by your side, palms in. Extend your arms back for a triceps kickback add-on. Bend your elbows again and return your weights to your ribs while lowering the left leg next to the right. Repeat for 20 reps and then switch legs; do three sets.
Jumping plie
Do 20 jumping jacks. On the final one, land in a squat position with your toes pointing out to the side. Make sure your knees are over your ankles. Hop up and bring your feet and knees together and lower down like you are sitting in a chair. That’s one rep. Jump back into the squat. Repeat for 20 reps; do three sets.
Lawnmower pull lunges
Stand on your right leg and lunge the left leg back, keeping your right knee over your ankle. Pull your left knee into your chest and back to lunge 20 times. Switch legs and repeat on the other side. Repeat both sides for 20 times.
Plyo power kick to lunge
Stand straight up with your feet together and with hands raised, making fists and blocking your face. Kick your right foot forward, leading with the knee and finishing with a flexed foot. Lower your right leg into a wide lunge by stepping your left foot back and keeping your right knee over your ankle. Keep your right hand on your upper leg and touch the floor with your left hand. Hop back to start. Do 20 on the right and then do 20 jumping jacks; repeat on the left side 20 times.
Triceps skill crush and booty bridge
Lie on your back with a 5-pound weight in both hands. Lift your arms up with your palms facing in. Bend your knees and plant your feet. Push down to lift your glutes off the floor. Extend your right leg parallel to the floor. Bend your elbows, lowering the weight beside your ears while lifting the extended leg. Return to the start. Do 20 reps and repeat on the other side.
Butt booster
Lie on your back with your legs bent and your feet on the floor. Extend your left leg straight up while lifting your hips into a bridge. Lower your glutes and leg. Repeat 20 times then switch legs; do this three times on each side.
Glute rainbows
On all fours, straighten your right leg and lift it in a circle (or rainbow) at hip level and lower it to the left side to arch over your left heel. Tap the floor; lift it back to hip level and tap your toe on the right side. Repeat 20 times per leg before changing sides.
Ana Curbelo
