Banded Frog Pumps
Bailey said that these will not only target your glutes, but also your inner thighs a bit.
- Similar to a glute bridge, lie on your back with a booty band around the bottom of your thighs. Keep your knees bent and facing outward and the soles of your feet together. Plant your palms by each side, facing down.
- Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
- Lower down to the ground; this is considered one rep.
- Bailey suggested doing 15 to 20 reps.