Fitness goals and the new year go hand-in-hand. It’s safe to say that tons of Latinas look up to Selena Quintanilla. We love everything about her, from her style to her beauty to her fierce loyalty to her friends and family. But those weren’t her only assets, her incredible body remains enviable as ever and many women aspire to have glutes like the Tejana singer. Luckily, it’s not impossible to turn your bidi bidis into bom boms. With the following exercises you can build up and create your own Selena-inspired booty. Do these exercises a few times a week, adding them to your regular workout regimen. As always, consult your physician before starting any new fitness routine.
One of the most popular exercises to build your butt is the squat. Set yourself up with your feet hip width apart. Lower your body down slow and controlled until your knees hit parallel. Pause at the bottom of the squat for one to two seconds and come back up. Complete this exercise for four sets of 10-12 repetitions each.
Start off with bodyweight and progress the move by holding a 10 to 12 pound dumbbell
Another exercise that’s great to build up your glutes is the deadlift. This full body exercise when done properly works not only the glutes, but also builds up your hamstrings (the muscles on the back of your thighs), strengthens your abs, and targets your back muscles. This hip hinge exercise is easy for many to confuse with the squat, therefore the best way to master this exercise is to start off learning the movement before adding weight. Once you learn how the movement should feel, you can progress it by using a kettlebell, a dumbbell, a trap bar, barbell, and more. Complete this move for four sets of 10 repetitions each.
Single Leg Deadlift
Most people dislike single leg movements because they emphasize where their weaknesses are. However, it’s important to focus on individual leg strength in order to get stronger overall when doing lower body movements on both feet. The single leg deadlift is effective using your own bodyweight, but as you gain strength you can add a medicine ball, dumbbell, kettlebell, cable machine, or barbell. Complete this exercise for four sets of 10-12 repetitions per leg.
Lateral Band Walks
This is one of the exercises where you will need a piece of equipment. Mini bands are an inexpensive piece of equipment that are portable and weightless. You can buy a set of 4 that contain bands that are of different resistances ranging from easy to hard. Lateral Band Walks are a good way to warm up and activate your glutes before you start squatting or in between sets. The key to this exercise is to maintain resistance and tension on the band as you walk laterally. Do this exercise for 3 sets in between squats for 12 repetitions towards the right side and then left.
The split squat is a split stance exercise that can be done using your bodyweight in a static position. As you master the movement you can add dumbbells or a kettlebell to make it more challenging. Do this exercise for four sets of 10 per leg.
The glute bridge not only targets your butt, but it also hits your abs as well when done right. For this exercise you will need a yoga mat or a soft rug as you will be lying on the floor. The key for this exercise is to make sure your feet aren’t positioned too far away from your glutes and that you don’t bridge up too far that you’re overextending in the back. Do this exercise for four sets of 12, holding the bridge at the top for one to two seconds before lowering your butt back down towards the floor. As you master the move you can add single leg bridges or even add a mini band wrapped beneath the knees to make the movement more challenging.
This exercise will target your core, hips, and glutes. You will also need a yoga mat or soft surface since you will be on all fours. The key to this exercise is to stay as stable as possible as your bend and lift your knees laterally up to 45 degrees. Do this exercise for four sets of 10 reps per side. To make this exercise harder you can wrap a mini band around your knees.