Three Moves to Firm and Lift Your Booty! Bosu Routine Part 3


These three moves are great for toning and shaping the booty! My absolute fave! For these, you need two pieces of equipment: a resistance band with handles on the end and a Bosu ball. The Bosu works both your core and booty as it forces you to stabilize your body as you work, while the band gives you that extra resistance for toning and lifting the butt. 

With the Bosu on the floor, ball side up, kneel onto the center on it and put your hands on the floor in front you. Hands are shoulder-width apart and directly under your shoulders. Place the handle (attached to the band) around the foot and hold onto the band with your right hand. With a neutral spine, bend your right leg at a 90-degree angle. Make sure there's some tension on the band. If you don’t feel tension, make the rope shorter by pulling it through with your right hand.

Begin by pushing your right leg up toward the sky and then bringing it back down to the Bosu. EXHALE on the lift and INHALE on the way back down. Continue at a strong, controlled pace, keeping your core engaged the whole time.

Do as many reps as you can without stopping for two full minutes. Then switch legs and repeat.

This is similar to the first move, but this time, you extend the leg straight back behind you. Once again, make sure there's resistance on the band. You may have to readjust to get more tension.

Lift the leg straight up into the sky and then bring it back down, tapping the foot to the floor. EXHALE on the way up and INHALE on the way down. Keep the core engaged. 

Do as many reps as you can without stopping for two full minutes. Then switch legs and repeat.

Lying on your back, keep your knees bent as you place the left heel in the center of the Bosu ball. Flex the foot. Now put the handle of the band around the right foot and hold on (with plenty of tension in the band) with your right hand. Lift your right leg, keeping it straight, up toward the sky. On an EXHALE, lift your butt off the floor, holding it up as high as you can. Keep the tension tight. Squeeze the booty at the top and then lower the hips, hovering right over the floor.

Do as many reps as you can without stopping for one full minute. Then switch legs and repeat.

Kit Rich is Los Angeles-based fitness trainer with endless exercise and nutritional know-how. Hollywood's hottest stars are addicted to Kit's unique, multi-disciplined approach that combines cardio, yoga, Pilates, and weight training. Kit's clients are immediately taken by her funny and honest approach to health and fitness. She treats her clients as she treats herself, "with a hard challenge, sensibility, sensitively, and a good laugh." Follow Kit on Twitter @kitrichfitness.