Alright, listen up, recruits. I’m your drill
sergeant here at the Bright Side Bum Booty Boot Camp. You know why you’re here! (sir
yes sir!) Beautiful butts never go out of fashion, and
many of our favorite stars have secret exercise routines to keep their behinds firm and tight.
But their secret is out now. Be it Jennifer Lopez or Halle Berry, we know what butt-lifting
exercises they swear by, and I’ll share their secrets with you. So, let’s get started,
or you can drop and give me 20! (sir yes sir!) 1. Band leg lifts
Have you ever stared at Kourtney Kardashian’s bum and wondered what on earth does she do
to keep it so well-toned? Well, we have the answer. One exercise she swears by is band
leg lifts. This exercise can be done in the comfort of your home and requires just a Resistance
Band. Start by standing straight with your feet
placed hip-width apart and loop a resistance band around your calves. Keeping your right
leg straight, lift it sideways. Then bring it back to the starting position. Do the same
with your left leg. Moving the right leg once, and then moving the left leg once counts as
one rep. Perform 20 reps. You can also do the exercise by lying on your
side. Lie straight on your left side with the band looped around your calves. Move your
right leg up and down. Perform 20 times and switch sides. 2. Arabesque lift and balance
If we tell you that this is the exercise that Jennifer Lopez prefers, then there’s no
need to talk about its effectiveness. But keep in mind that it isn’t very easy. Who
thought getting a drool-worthy bum like Jennifer Lopez’s would be easy anyways? So, let’s
get started. Get on all fours with your palms resting right
under your shoulders and your knees under your hips. Extend your left leg behind you
and above your head level and then extend your left arm up towards the ceiling. So,
now you’re balancing your body on your right hand and right leg. If it’s too difficult
for you as a recruit, you can extend the opposite arm for better balance. The tricky part of
the exercise hasn’t started yet though. Now that you’re in the balancing position,
start rocking back and forth on your knee while kicking the foot that’s on the ground
up toward your thigh. Repeat with your right leg and arm.
Once you get comfortable doing this exercise, you can come out of your comfort zone by using
ankle weights. Remember, don’t fall! (sir yes sir) 3. Plank kicks
When she’s not slaying the red carpet, 46-year old Oscar-winning actress Gwyneth Paltrow
trains hard to keep in shape. Therefore, it comes as no surprise that she was named the
“Most Beautiful Woman” in 2013 by People magazine. To keep herself fit and her butt
perky, she prefers doing Plank Kicks. So, roll out your yoga mats and let’s get
going. Start on all fours and stretch your legs back to get into the plank position.
Lift your right leg off the ground as if you were kicking. The sole of your kicking foot
should face the ceiling. Now, lower your leg and repeat using your left leg. Repeat this
exercise 30 to 40 times while switching between legs.
This exercise can also be done by resting your body on your forearms instead of your
palms. Ya wuss! (sir yes sir) 4. Step-up with knee raise
Sofia Vergara is so gorgeous and fit that any exercise she does should be adopted without
questioning. One such exercise is the Step-up with knee raise. Being the busy star that
she is, it’s natural that she might not find time to hit the gym regularly. So, you
guessed it right. A bum like Ms. Vergara’s can be sculpted in the comfort of your home.
To do this exercise, you’ll need a box or a bench of the appropriate height. If you
don’t have one, even the stairs will do fine. Stand upright with your feet together
facing the box. Put your left foot on top of the box and push down to bring your right
leg up. Don’t just raise your right leg to the level of the box; keep taking it up
and bring your right knee as high as you can by bending the leg. Bring your leg down by
reversing the motion and then repeat the sequence with the opposite leg. Perform about 20 times
with each leg. 5. Basic lunge (I said lunge, not lunch recruit!
Can you hear me?) (Sir yes sir) Kim Kardashian’s perfect figure doesn’t
come easy; it takes a lot of time and sweat working hard exercising. It’s well known
that she uses a lot of exercises like power sled pulls and leg presses to keep her body
in shape. She even lifts weights to keep herself well-toned. But the exercise she does
to get her beautiful bubble butt is probably the easiest, and we can all do it at home.
It’s the Basic lunge. Start by standing straight. Step forward with
your left leg, lowering your hips until both knees are bent at about a 90-degree angle.
Make sure your right knee is directly above your ankle and the left knee is not touching
the floor. Easy, isn’t it? Do 20 reps recruit, and
you are good to go! 6. Surfboard squats
Pop icon Beyonce’s booty is so famous that the term ‘bootylicious’ became synonymous
with her and even got added to the Oxford English Dictionary in 2006. So, how does she
maintain the butt that created a word? The answer: one simple exercise.
When it comes to Beyonce, Surfboard squats are the go-to exercise to tone the booty.
So, play the song “Bootylicious” and let’s get going.
Imagine yourself standing on a surfboard. You’ll have your feet spread wider than
hip-width apart, and arms stretched on the sides at shoulder height. Squat down, keeping
your knees behind your toes. That’s how you stand while surfing, right? Right recruit?
(sir yes sir) Now jump and turn, landing on the opposite side. Keep doing it for a minute
or so. If this seems too easy, and you want to challenge
yourself. Good. You can try a variation. While you jump, jump as high as you can and bend
your knees while doing so. But remember that the key to doing this exercise is balance.
If you lose balance, imagine yourself swimming in the salty sea water. Whatever! 7. Fold-over gluteals
According to Lauren Weisman, the trainer of the beautiful Vanessa Hudgens, she swears
by this exercise to tone her hamstrings and lift up her buttocks.
So, let’s start. Stand straight with your feet close together.
Now bend your upper body at a 90º angle, keeping your arms stretched out in the front.
Now slowly, without losing balance, lift your right leg up to hip level. Your leg should
be parallel to the ground. Next, lower the leg down and keep doing it ten times. Now
perform the same movement for your left leg. 8. Reverse crossover lunges
The 46-year old ex-Victoria’s Secret Angel, Heidi Klum, is beauty personified. Among the
many exercises she does, the secret’s out on which one keeps her butt round and firm.
According to her fitness trainer, it’s the Reverse crossover lunges. This exercise, however,
does require some weight. Don’t worry; you don’t need to join a gym, all you need is
a medicine ball or dumbbell. We got plenty of dumbells here, don’t we recruits (sir
yes sir) To start, all you have to do is stand straight
with your feet about shoulder-width apart and hold the weight with your hands. This
is the starting position. Now, step back with your right leg, lunging behind your torso
and stepping toward the side of your left leg. Hold on to the position for a second
and return to the starting position. Repeat 20 times with the same leg and then switch
to the left leg and perform 20 times. By the way, what do you do with the weight
that you’re holding? If it’s dumbbells, hold one in each of your hands and keep your
hands by your side. If it’s a medicine ball, hold it together with both your hands and
raise it above your head while you do the exercise. 9. The shoulder stand
You might not be a fan of the movie Catwoman, but Halle Berry nailed it as Storm in the
X-Men franchise. To be honest, she’s among my favorite actresses, and her favorite exercise
is extremely effective in toning the buttocks. So effective, in fact, that she’s even talked
about it on her own Instagram account. And why wouldn’t she? After all, this is a powerhouse
of a pose. It helps relieves stress and depression, improves digestion, opens the shoulders and
neck, and strengthens your legs, arms, and abs.
So, let’s find out how the exercise that she endorses is done.
Lie flat on the ground, keeping your legs extended and arms by your side. Keeping your
feet flat on the ground, bend your knees. Now, curl your torso and try to bring your
knees toward your chest, lift your hips up, so that your torso is perpendicular to the
floor. Bend your elbows and place your palms on your lower back like you’re supporting
it. Lift your thighs up until they’re perpendicular to the floor. Hold the position for 10 seconds
and then lower your legs and move your arms back to the side of your body.
You might be saying that this is too difficult to do. Trust me; it’s not. With a little
time and practice you’ll be able to do it flawlessly. After all, you’ve made it through
the Bright Side Bum Booty Boot Camp. (sir yes sir) At ease! Whew, who was that guy? Anyway, do you know
any more celebrity exercise secrets? Or, maybe you have exercises of your own. Let me know
down in the comments! If you learned something new today, then give this video a like and
share it with a friend. But – hey! – don’t drop and give me
20 just yet! We have over 2,000 cool videos for you to check out. All you have to do is
pick the left or right video, click on it, and enjoy! Stay on the Bright Side of life!