GET READY TO FEEL THE BURN AS YOU SWEAT YOUR WAY THROUGH THE BODY BY LEAH SIMMONS BOOTY BURNER WORKOUT!! SCULPT YOUR HIPS, GLUTES AND THIGHS AS YOU PUT YOUR POSTERIOR THROUGH ITS PACES WITH THIS BUTT BURNING 20-MINUTE WORKOUT!! DOWNLOAD THE PDF VERSION AT THE BOTTOM OF THE PAGE.


1. PELVIC TUCK

- Lie down on your back, feet flat on the floor, sit-bone width apart with your arms by your side, palms down.

- Start to rock your pelvis back and forth, moving through the two extremes of your tuck and arch. Over-arching your back, then flattening through your back.

Repeat 10 times each way.

2. GLUTE BRIDGES

- Start in your neutral pelvis position, feet flat on the floor, sit-bone width apart with your arms by your side, palms down.

- Squeeze your bottom and lift your hips up in to the air until you are one long line from your knees, down through your hips and to your shoulders.

- Keep the back of your neck long and your knees tracking up in the ceiling and lower your hips down.

- Repeat 20 times.

3. SINGLE LEG LIFTS

- Start with your hips in the air, tighten the muscles around the left side of your body and float your right leg up into the air until your leg is at a 90 degree angle with your hips. Make sure you hips stay parallel to the floor and don't sag to one side.

- Point your right toes and slowly lower your leg towards the floor, imagining that you are reaching it long away from you.

- Keep your bottom squeezing as you lift your leg back up to the ceiling.

- Repeat 10 times then progress to the next exercise staying on the same leg.

4. HIP LIFTS

- Staying with your hips lifted and your right leg extended up into the air, this time flex your right foot.

- Keeping your leg stretched straight up into the air and maintaining a 90 degree angle at your hip, slowly lower your hips down to just above the floor.

- Pushing your left heel into the floor and keeping your hips stable, push your right foot back up to the ceiling trying to lift your hips as high as you can and squeezing your bottom.

- Repeat 10 times then progress to the next exercise staying on the same leg.

5. HIP PULSES

- On your final Hip Lift repetition keep your hips lifted into the air and your foot flexed.

- This time you will lower your hips slightly and push back up doing little pulses keeping your hips parallel to the floor and your bottom squeezed.

- Repeat 20 times then change over to the other side and repeat exercises 3 - 5 in the same sequence.

6. PROGRESSIVE LEG LIFTS WITH SWEEP

- Start lying on your side with your underneath knee bent to 90 degrees and your head and neck supported. Stretch your top leg out to the side keeping it about parallel to the floor. 

- Squeeze your bottom and lift your leg towards the ceiling to a 45 degree angle then lower it back to the start position. 

- Sweep your straight leg forwards then take it back. 

- Now lift and lower your leg two times. Then do one sweep forwards and backwards. Then lift and lower your leg 3 times, and sweep forwards and backwards. Continue this progression until you get to 10 leg lifts. Then progress to the next exercise staying on the same leg.

7.  CLAM I

- Stay lying on your side and bend your top knee to meet your bottom knee. Keep your hips stacked and your top hip pushing forward as you lift your knee upwards keeping your feet together.

- Return your top knee back to the start position. Repeat 10 times then progress to the next exercise staying on the same leg.

8. CLAM III

- Progressing from Clam I, with your top knee lifted, extend your lower leg out until your top leg is straight. Then bend your knee back until your toes are touching again but your knees are open.

- Then return your knee to the start position. Repeat this sequence 10 times then progress to the next exercise.

9. SIDE KICK

- Come up onto your knee with your lower leg behind you and your hand supporting your upper body. Make sure your hand is directly underneath your shoulder and your neck is in a comfortable position.

- Extend your top leg out to the side keeping it parallel to the floor. Keeping your torso still, flex your foot, hinge from your hips and sweep your leg forward in a controlled movement. Then point your toe and sweep it back.

- Repeat this movement 10 times then switch to the other side repeating exercises 6 - 9 in the same sequence.

10. REVERSE LIFTS

- Come onto all fours making sure your hands are directly underneath your shoulders and your knees are under your hips. Keep the back of your neck long.

- Extend one leg out behind you and flex your foot. Stretch your leg away, squeeze your bottom and lift your leg as far up to the sky as it will go keeping your hips stable and parallel to the ground. 

- Lift and lower your leg in a controlled movement 20 times then repeat on the other side.


KNEES TO CHEST STRETCH - Lying on your back hug both of your knees up towards your chest focusing on stretching your glutes and hamstrings. - Anchor your tailbone into the floor as you pull your knees back for an extra stretch. Hold for 30 seconds.

KNEES TO CHEST STRETCH

- Lying on your back hug both of your knees up towards your chest focusing on stretching your glutes and hamstrings.

- Anchor your tailbone into the floor as you pull your knees back for an extra stretch. Hold for 30 seconds.

HAMSTRING STRETCH - Lying on your back stretch your left leg out in front of you and press the back of your left thigh into the ground. Pick your right thigh up into your hands and stretch your leg up towards the sky. - Keep a slight bend in your knee as you gently pull your leg towards you for a hamstring stretch. Hold for 30 seconds then swap to the other leg

HAMSTRING STRETCH

- Lying on your back stretch your left leg out in front of you and press the back of your left thigh into the ground. Pick your right thigh up into your hands and stretch your leg up towards the sky.

- Keep a slight bend in your knee as you gently pull your leg towards you for a hamstring stretch. Hold for 30 seconds then swap to the other leg

REST POSITION - Sit back onto your heels with your knees slightly apart in a comfortable position and reach your arms forwards. Really focus on pushing yourself back onto your heels stretching out your lower back and glutes. You can walk your hands around to either side of your body to stretch out each side of your body. 

REST POSITION

- Sit back onto your heels with your knees slightly apart in a comfortable position and reach your arms forwards. Really focus on pushing yourself back onto your heels stretching out your lower back and glutes. You can walk your hands around to either side of your body to stretch out each side of your body.