Bootybuilding Workouts


How to set up your booty bands

 

Step 1: Wrap a black neoprene strap around your thigh. Position it approximately 5cm above the knee - not too high, not too low.

Step 2: Ensure the AURA EVE label faces the front.

Step 3: Check that the silver rings are sitting on the outside of your thigh.

Step 4: Check the neoprene band is sitting comfortably on your thigh and is not too tight or loose. Adjust if necessary.

Step 5: Repeat steps above for your other leg. Ensure both neoprene straps are parallel to each other and sitting at the same height on your thighs.

Step 6: There are 2 x different lengths of resistance bands per set – one slightly shorter and one slightly longer. Begin with the longer resistance band.

Step 7: Clip in the longer resistance band on the top (forward) silver loops so it sits across your thighs.

Step 8: Clip in the shorter resistance band on the back (behind) loops so it sits across your hamstrings. 

Step 9: Check the resistance bands are secure and won't unclip during your workout.

Step 10: Start BOOTYBUILDING!

 

 

 

 

Bootybuilding Workouts

 

 Straight Leg Kickback

1. Begin on your hands and knees. Hands shoulder width apart and knees at right angles.

2. Extend one leg backwards, straight with toes pointed.

3. Slowly lift your leg upwards to a parallel position. Focus on using your glutes. Small pulses are great to get an extra booty burn!

4. Bring your leg down to return to starting position.

 

Donkey Kickback

1. Begin on your hands and knees. Hands shoulder width apart and knees at right angles.

2. Keeping a 90 degree bends in your knees, slowly lift your leg upwards. Imagine you are pushing the ceiling with your heels. Focus on squeezing your glutes. Small pulses are great to get an extra booty burn!

3. Bring your leg down to return to starting position.

 

 Fire Hydrant

1. Begin on your hands and knees. Hands shoulder width apart and knees at right angles.

2. Slowly lift one leg outwards, keeping your knee bent at 90 degrees. Similar motion to when a dog lifts their leg to pee - not very glamorous, but gives a great booty burn! Focus on the glute squeeze to raise your leg.

3. Bring your leg down to return to starting position.

 

 Side Lying Leg Raise

1. Begin lying on your side, legs together.

2. Raise top leg upwards, focusing on squeezing your glutes.

3. Bring your leg down to return to starting position.

 

Clamshell

1. Begin lying on your side, legs together.

2. Bend your knees and bring your heels towards your bum.

3. Raise your top knee upwards, focusing on squeezing your glutes. Your bent legs should imitate the motion of a clamshell opening and closing. Pulse for an extra booty burn!

4. Bring your knee down to return to starting position.

 

Glute Bridge

1. Begin lying with your feet flat on the ground and knees bent.

2. Begin the movement by driving through your heels. Extend upwards your hips, focusing on using your glutes.

3. Reverse motion to return to starting position.  

 

Lunge

1. Begin standing with your legs together.

2. Step on leg forward

3. Lunge downwards, keeping your feet in the same stance. Stop just before your knee touches the ground. Small pulses are great for an extra booty burn!

4. Reverse motion to return to starting position.

 

Curtsy Lunge

1. Begin standing with your legs together.

2. Cross one leg behind the other.

3. Lunge downwards, keeping your feet in the same stance.

4. Reverse motion to return to starting position.

 

Side Leg Raise

1. Begin standing.

2. Take one leg a step outwards.

3. Lift your leg outwards and focus on squeezing your glutes to lift it. Use a wall or other piece of equipment if you need more stability for balance.

4. Reverse motion to return to starting position.

 

Standing Kickback

1. Begin standing.

2. Take one leg behind you.

3. Squeeze your glutes to lift your leg. Small pulses work great for an extra booty pump! Use a wall or other piece of equipment if you need more stability for balance.

3. Reverse motion to return to starting position.

 

Squat

1. Begin standing.

2. Slowly squat down, keeping your knees pushing outwards. The booty bands will create resistance for your glutes as you squat. Stand with your legs wider (sumo squat style) for a more advanced booty burn!

3. Reverse motion to return to starting position.