From thegirlfriend.com: Celebrity trainer Nicole Glor—better known as NikkiFitness, author of The Slimnastics Workout and creator of the Booty Camp fitness video—has designed a 30-minute workout that can transform a flat booty into a round, lifted rump in just 30 days.
Check out the key moves that made the difference:
Side Lunge and Twist
Start standing and step into a side lunge to the right, facing forward. Bend your right knee to 90 degrees and place your hands on your right quad just above the knee. Point your right toe diagonally right and keep your left leg straight, with the toe angled diagonally left.
Push off your right leg to return to standing, shifting your weight onto the straight left leg. Reach your arms diagonally up and left to create an ab-twisting motion as your right leg lifts off the floor for a glute raise. Return to the right side lunge to complete one rep.
Do 20 reps on the right, then switch sides.
Jumping Lunges
Stand with your feet together and hands on your hips. Jump up and land in a right lunge, keeping your knee stacked over your ankle and your left leg extended behind you. Jump again, switching legs mid-air, and land in a left lunge.
Complete 10 alternating reps for three sets.
Suitcase Squat
Hold a 10- to 15-pound weight in each hand and stand with your feet shoulder-width apart. Squat down, keeping your chest lifted and knees deeply bent, and tap the ends of the weights to the floor. Stand up as if lifting two suitcases, then curl the weights up to your shoulders for a biceps curl.
Do 20 reps for three sets.
Balance Beam
Hold 5-pound weights in each hand and stand with your feet shoulder-width apart. Keeping your back flat, hinge forward at the waist and shift your weight onto your right leg. Lift your left leg straight behind you so your body forms a straight line, parallel to the floor.
With your arms bent at your sides, extend them back into a triceps kickback, then return the weights to your ribs as you lower your left leg back to the floor.
Do 20 reps, then switch legs. Complete three sets.
Jumping Plié
Start with 20 jumping jacks. On the last one, land in a wide squat with your toes turned out and knees aligned over your ankles. Jump up, bring your feet and knees together, and lower into a chair-style squat. That’s one rep. Jump back into the wide squat and repeat.
Do 20 reps for three sets.
Lawnmower Pull Lunges
Stand on your right leg and step your left leg back into a lunge, keeping your right knee over your ankle. Pull your left knee into your chest, then step it back into a lunge again.
Do 20 reps, switch legs, and repeat on the other side.
Plyo Power Kick to Lunge
Stand tall with your feet together and fists raised near your face. Kick your right leg forward, leading with the knee and finishing with a flexed foot. Step your left foot back into a wide lunge, keeping your right knee over your ankle. Place your right hand on your thigh and touch the floor with your left hand. Hop back to the starting position.
Do 20 reps on the right, then 20 jumping jacks. Repeat on the left side.
Triceps Skull Crusher and Booty Bridge
Lie on your back holding a 5-pound weight in both hands, arms extended with palms facing in. Bend your knees and plant your feet on the floor. Lift your hips into a glute bridge and extend your right leg parallel to the floor. Lower the weight beside your ears by bending your elbows, then return to the start position.
Do 20 reps, then switch legs.
Butt Booster
Lie on your back with your knees bent and feet flat on the floor. Extend your left leg straight up while lifting your hips into a bridge. Lower your hips and leg back down.
Do 20 reps, then switch legs. Complete three rounds per side.
Glute Rainbows
Start on all fours. Straighten your right leg and lift it in a circular motion at hip height, arcing it over your left heel. Tap the floor, lift it back up, and tap your toe on the right side.
Do 20 reps, then switch legs.
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