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Cari Fit

Cari Fit

Fitness Advice, Workout Tips, and Inspiration

glutes

At-Home Booty Workout – Regular + Prenatal

A couple of weeks ago I did a live booty/glutes workout with my friend Megan on Instagram. We wanted to share some of our favorite booty exercises that you can do at home without equipment. Since I’m pregnant – I showed how you can modify all of the exercises for pregnancy or just to take them down a notch. Below is the 10-minute workout you can do at home! *If you are pregnant – please check with your doctor before doing this or any workout.

10-Minute At-Home Booty Workout (pregnancy friendly)

Go through all of these exercises once, then if you have more time, repeat the whole circuit 1-2 times! If you want to make it harder, hold 1-2 weights or grab something heavy around your house like a water jug, etc.

1 Minute Each:

  • Walking Lunges (alternate legs) or you can do reverse lunges if you don’t have enough room to walk. PREGNANCY TIP: go slower
  • Plie Squats (point toes out slightly)
  • 3 Low Squat Pulses + 1 Squat Jump (3,2,1,Jump!) PREGNANCY TIP: omit the jump and just stand at the top.
  • Curtsy Lunges w/hip abduction (30 seconds each leg): step back with your right leg behind your left, but at an angle, bend both legs 90 degrees, as you stand to the top – release your right leg slightly out to the side then step back into the lunge and repeat.
  • Stiff-Leg Deadlifts: Keep legs almost completely straight and with a flat back, slide your hands down your legs until you back is parallel to the ground and then slide hands back to the top while keeping back flat. PREGNANCY TIP: If your belly is in the way, don’t lower down as far also keep glutes engaged to omit back tightness.
  • Low Squat Walk (stay low and step out to the right x 2 then back to the left x2 and keep repeating) PREGNANCY TIP: take breaks
  • Donkey Kicks (30-45 seconds each leg) PREGNANCY TIP: Don’t arch your back and try to keep your core engaged some
  • Side Plank w/ top leg lift (30-45 seconds each side) PREGNANCY TIP: You can keep your bottom knee on the ground for support

Sculpt A Bikini Butt

I’m thrilled to be included again in Muscle and Fitness Hers magazine. Below is the workout I created for them that is included in the Summer 2017 issue. The workout is actually a pull-out poster that’s great for summer travel – so pick up a copy on newsstands now!

Sculpt A Bikini Butt

by Alyssa Shaffer | Workout by Cari Shoemate | Photographs by Per Bernal

 

This high-intensity circuit is designed to whip your bottom into top shape. “All of the exercises are great for sculpting a tight, lifted butt because they not only work all parts of the glutes, but also the surrounding muscles, like the hamstrings and low back to make sure your whole backside is strong and the muscles work together efficiently,”says Cari Shoemate, a trainer in Houston. Each round builds in intensity, so you’ll also challenge your endurance along with your strength. Finish with some glute-focused cardio to blast fat while boosting your afterburn. Then get ready to rock that two-piece feeling fabulous!

 

 

 

 

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