Let's get physical! You're going to have buns of steel after you get through this booty barre workout. Elaine Hayes, owner and founder of MNT Studio, created this backside-busting workout you can do at home with no equipment. That's right, y'all — no excuses! In only five moves, you'll tone up, build strength, and sculpt a really powerful rear end. Let's do this.
"This move is great because it not only works your glute max, but it challenges your balance and coordination," Elaine said. A few tips: "It's OK in this position to allow your knee to go past your toes in the lunge, since you are grounded in the other knee. Make sure to engage your core and keep your spine in neutral throughout so that you work your booty and not your lower back."
You'll do this move in combination with move one, Peter Pan Kickbacks. "Because the glute max is a big muscle, it takes a few reps to start feeling this one," Elaine said. "That's why I recommend doing Peter Pan Kickbacks and then Four Point Kneeling back to back all on one side. You're sure to feel the burn!
"If you feel your wrists, you can come down onto your forearms," she said. "Another way to take the pressure off your wrists is to puff up the space between your shoulder blades. By engaging your serratus and rhomboid muscles, your weight won't drop into your wrists as much."
"This one's an oldie but a goodie!" she told POPSUGAR. "It might look simple but your glute med will be burning up a storm by rep 20!"
"Simple yet effective, this move targets that spot right where your booty meets your thigh. Who needs a Brazilian Butt Lift when you have Bridge Lifts?" Elaine mentioned that "this move is more of a hinge from the hips, and less about spinal articulation."
This isn't just a booty move — it's a thigh burner too. "I love this move because it gets your heart rate going while really targeting and toning your booty and thighs!" Elaine said. "Make sure you're able to balance and pause each time you hit your flamingo position — you don't want to be semi-falling (which is easy to do)."
You're all done! Give yourself a pat on the back . . . or butt.