Hello one and all, I bet I got your attention with the name of this new exercise! Yes, the booty bump!

The booty bump is a workout devoted to challenging your balance while toning and lifting your butt. Not only will your rump love this new move but your quads and hips will also benefit from the booty bump.

I particularly like this move because it requires no equipment. All you need is your body and a wall. Simple, yet it works! My kind of thing! =)

Be sure you stand no more than half a foot away from the wall when you do this. If anything, err on the side of being closer to the wall as opposed to away from it.

Start by lifting up the leg farthest from the wall. With that leg up the whole time, squat down, bump your butt against the wall, return to squat position and then stand back up.

It’s very basic, but very effective. Try to do 20 reps on each leg. If it feels too easy then challenge yourself and try to hold 10-20 pounds across your chest as you do it.

Watch the video below to learn the booty bump!

https://www.youtube.com/watch?v=4-fAN9ANqkc

Often I see parts of the body such as hamstrings, quads, psoas, hip flexors, and piriformis getting OVER worked and OVER trained because people are unable to engage their glutes to help do the work load needed to perform most leg exercises. Your butt is a large , primary mover, with powerful potential, but only if it is trained properly. When your butt is too weak and untrained, other surrounding muscles do the work for your butt, thus keeping your butt weak and flabby, and in turn, unnecessarily over working other muscles and joints. Don’t let other muscles compensate for your weak butt.

Do you have a weak butt? You can find out right now! Stand up and do a squat. RIGHT NOW.

Watch what your knees do. Most peoples’ knees either bow in or bow out. Also, was it hard to keep your heels on the ground? Or maybe it was difficult to do the squat without leaning forward too much? If you had one or two, or ALL of these deviations happen when you squat it can mean a number of things, but most likely it means you have a weak butt. Sorry!

BUT GOOD NEWS!

Follow the link below to watch my client perform the booty blaster. This move will help you learn how to activate your glutes and strengthen them. Watch and listen to truly master the form needed to do this exercise successfully.

http://www.youtube.com/watch?v=2MSGRlYCOmE&feature=channel

want more exercises for the booty? check out the links below:

walking deadlifts:

http://bringingyoufitness.com/blog/walking-dead-lifts/

ball booty dips:

http://bringingyoufitness.com/blog/4-stability-ball-leg-exercises/#more-628