By The FIRM Master Instructor Allie Del Rio
Pliés, move over! There’s a new favorite booty exercise in the house of Allie! Yes … I have some “junk in my trunk.” I’m not ashamed of it. My Cuban father and very shapely mother gave it to me. It’s mine and hasn’t ever been flat, which is fine with me! Instead of complaining about it, I find exercises to make my bubbly twins look tighter.
My new fave move for those glutes is dead lifts! My quads have always been well developed, but not so symmetrical with my hamstrings, which were smaller, and my glutes, which were bigger. Because of dead lifts my hamstrings have become more defined and shapely, which makes my quads and booty all look more proportional.
Dead lifts work your hamstrings, glutes, lower back and abs. I love them! And you do NOT have to use heavy weights to start doing them. If you have a set of light dumbbells, you’re ready!
For the how-to, check out this 5-minute “Booty Bustin Moves” mini-workout video clip we filmed on the fly for The FIRM Believers Club member website. It includes the dead lift plus several other exercises that are awesome for toning and firming those buns:
Here’s more detail on how to do dead lifts safely and properly for maximum results:
- Start by standing with your feet about hip-width apart. Roll your shoulders back and down and stand tall through your spine.
- Hold light weights (3 to 5 lbs. to start) with your arms extended straight down and out in front of your quads.
- While keeping your back flat, not rounded, hinge over slowly at the hip joint (not at the waist) and keep your abs held in tightly. Put your weight into your heels. I also like to keep my toes lifted. Feel the great stretch through your hamstrings on the way down.
- Now, the tough stuff … Squeeze your tummy in, keep your back flat, push through your heels, and lift your torso up while also squeezing your glutes and hamstrings. Doesn’t that feel great?
If you have a bad lower back, don’t use heavy weights until you’re comfortable enough with the exercise and have built up your strength in your butt, lower back and hamstrings. Keep increasing your weights as you feel more confident, stronger, and ready for more of a challenge.
The FIRM Master Instructor Team blog is shared courtesy of The FIRM Believers Club, an online community that helps you reach your fitness goals. With maximum-efficiency home workouts, support and motivation from The FIRM Master Instructors, daily tips, personalized workout rotation calendars, and access to other members through discussion boards, The FIRM Believers Club provides all the tools you need to get in the shape you want.