Try this simple booty move to firm up the outer part of your glutes and thighs.

1. Simply lay on one side with your bottom leg slightly bent.
2. Lift your top leg with toe pointed.
3. Repeat for 20 reps.
4. Switch to your other side and repeat for another 20 reps.

To advance this move,  you have 2 options:
1. Intermediate:  Come into supported side plank with your bottom knee on the ground. Lift top leg with toe pointed.
2. Advanced: Come into full side plank with your legs stacked. Lift top leg with toe pointed.

#WorkoutWednesday this #TIU move is great for total body toning without having to use any weights.  Karena & Katrina deem it the Bonzai Booty haha... gotta love them!

To do the Bonzai Booty:

1. 1. Start by lifting one knee and twisting with your elbows to touch the knee,  keeping the standing leg strong. 2. Lower knee and come into tabletop position with your back straight.
2. 3. Lift the same leg as you used to lift your knee straight into the air.
3. 4. Repeat for 20 reps on one side.
4. 5. Repeat 20 more reps for the opposite side.

It's been a while since I've done a #WorkoutWednesday post, so here's a great total body strengthening move! the side raise and squat targets your glutes (especially that "saddlebag" area), quads, shoulders, obliques, and upper back.

Get that booty and those hamstrings working with these kneeling extended leg glue lifts.

Be sure to keep correct form by placing your hands directly below your shoulders with the inner elbows pointing forward, knees directly below the hips, and keeping your back straight.

1. Come to a table top position.
   
2. Extend you right leg straight out from your hip, keeping your left knee of the ground. Lift your extended right leg to the sky for 20 reps.
   
3. Switch your legs so that your left leg is extended and your right knee is on the ground. Repeat for 20 more reps on the other side.
   

You will definitely feel this move on the outer glutes and lower back.  These will give you that nice tone and indentation on the sides of your glutes!


Photo Credits: Natalie Rich 

Photo Credits: Natalie Rich

This move targets so many different muscles in the body which will help to get your heart pumping and increase your metabolism.  You will feel lots of work going on in the thigh of the standing leg by balancing and keeping the knee lifted. In your extended back leg, you will be working your hamstrings and butt.  The rear fly part of this move targets your shoulders and upper back.

Photo Credits: Natalie Rich

This is a great move to work those quads, stretch your hip flexors, and to also to get in a bit of a cardio workout.

Photo Credits: Natalie Rich