Bodyweight Exercises for the Booty and Legs - (Part 2)

Bodyweight Exercises for the Booty and Legs - (Part 2)

BODYWEIGHT EXERCISES FOR THE LEGS AND BUTT 

These exercises work the lower body with bodyweight only. These are great for increasing range of movement and gradually building up strength. Start out with just x10 reps per exercise, x2 sets and build up your strength and booty from there! 

 

 

Kika Pulse (+ optional squat jack)

Form:
  • Chest up and shoulders down and back 
  • Hips tucked under you (avoid sticking out the bum)
  • Knees open and pointing to either side 
Modifications 

This is a combination move. For beginners, skip the squat jack at the end and just focus on the pulse. You can also try this moment with flat feet initially. 

 

 

Hydron Lifts

Form:
  • Rest on one knee and use one or both hands for support
  • Foot of extended leg should be flexed 
  • Avoid leaning too much to one side (try to stay centered with the body) 
Modifications 

For beginners, use both hands for support. For advanced, test your balance by only using one as shown in clip. 

 

Janela

Form:
  • Chest up and shoulders down and back 
  • Hips tucked under you (avoid sticking out the bum)
  • Knees open and pointing to either side 
Modifications 

 For beginners, you can try this movement with flat feet initially. 

 

Funk Rock Squat 

Form:
  • Wide starting stance with feet slightly turned out
  • Shoulders relaxed and chest up 
  • Hands clasped in front at the chest (as shown) or resting on hips 

 

Negativa

Form:
  • Balancing on one foot and both hands, place hands to side of balancing thigh
  • Distribute weight into hands as lift up leg 
  • Foot of extended leg should stay flexed 
Modifications 

For beginners, be careful with your range of motion - try to lift low initially. 

 

Escorpião

Form:
  • Abs engaged to protect lower back 
  • Rest one forearm on floor with elbow directly underneath shoulder 
  • Bend opposite leg to resting forearm toward glutes, keeping heel pointed 

 

 

THE CURVEBUILDING SERIES

Each month, Corpão Fitness posts new exercises and workouts to teach unique training skills for women. These can be done at the gym, home or on vacation. The focus always changes but the goal is always the same - to help you feel more confident in living an active lifestyle.  

 

Interested in training more? Going beyond a plateau? Transforming your body? Take the Sesenta Challenge. 

 

 

 



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