Booty Booty Booty Booty ROCKING ERRYWHERE!!!

No? Not so much? Hmm ok... Let's work on THAT! Here's some of my fave BOOTY POP exercises!

Lying Down Straight Leg Raise - Laying on your stomach. Arms to the side, palms down. Raise one leg as high as you can, while keeping your hip on the ground. Left leg, Right leg, Both legs = ONE REP!

Bridge One Leg Kick Up + Leg Drop - Laying on your back. Arms to the side, palms down. Lift left foot to the ceiling/sky & flex at the ankle, push right foot into the ground, so the hip is raised. Hold the hip UP, drop left heel to 3" above the ground, and raise again. Lower the hips. *Remember to contract the ABS to help stabilize! Do all the reps on one leg, and then switch to the other leg.

Bridge Hip Hammocks - Same body position as above. Both feet on ground, push into feet lifting the hips off the ground. Drop the right hip, pushing the booty to the left, swing (*like a hammock) the butt under so the left hip ends up down & the booty is to the right. Swing back to centre. Thats ONE REP.

Semi-Prone Leg Raises - (*Semi-Prone = on your side, palm down at chest height) Laying on Right side, raise Left leg 6-10" off the Right ankle (*you DONT have to raise the leg to 90degrees, a la Jane Fonda... after 45degrees, you're no longer helping the booty!) Do all reps on this side, Flip & repeat!

Weighted Split Lunge - Standing. Right foot in front, Left foot 3' behind (*ensure when knee is bent, it is NOT in front of the toes!); You can hold weights down to the side, or on the shoulder - do NOT rest on the hips!!

Sumo-Style Weighted Squat (*sumo = extra wide stance) - Legs as wide as you can have 'em with the feet planted firmly, think plié position! Weight held through the middle of the centre of gravity, between the legs, hanging down. Squat Down until the thighs hit 90degrees, hold for 3seconds and then raise up for a 3count.

One Leg Weighted Deadlifts - Feet shoulder-width apart (*depending on your balance, you can start with one foot BACK, and then work your way up to a T-position balance) Holding your weights in your hands. Hinge at the hips, keeping the back nice and straight, and come down until your hands are in line with the top of the feet. (*if you cant touch your toes, go as low as you can until you feel you need to round the back - stop there!) Down on a 3count, up on a 3 count. Do all the reps on one leg, and then switch to the other leg.

Feet-Together Weighted Low Squat HOLD - pretty self-explanitory... feet together go down LOW & HOLD! *Try it unweighted first, aiming for 30-60seconds, and then work up to weighted 60second holds!

You can use Dumbbells, or a Barbell, or even the Baby or the Dog for your "weighted" exercises!

Try 3 sets of 10 to 20 reps of each, either as a circuit, or one by one.

Oh yeah! Throw away those "As Seen On TV" padded Panties!!