Photo: Remi Pyrdol/Self
Most pageant girls agree that getting your body pageant-ready is one of the hardest parts of pageant preparation. The fitness competition can be intimidating, but with the right exercises and guidance, you'll be confident and ready to flaunt your hard work.
Do you need some fitness expertise or inspiration? Browse through our Personal Trainer Directory to find a trainer near you! If you don't already have a personal trainer that you are working with, consider hiring one. They will help you find the workout plans that are best for your body and make sure that you complete each exercise correctly to avoid injury. (Read: Top 10 Personal Trainers of 2017)
Here is a great butt workout that will get your backside toned and pageant-ready! Complete each of these exercises once a day to get a major butt boost. You will also find a few other workouts toward the bottom of the article, including running, cycling and classes, that will help you build the butt you want!
Single-leg glute bridge
Get in position by lying of your back with your knees bent and feet flat on the floor for this barre-inspired workout. Lift your right leg up and drive your hips up while squeezing your glutes. Repeat this 15 times then lower yourself back down. Repeat the same exercise with the left leg raised for 15 repetitions.
Photo: Remi Pyrdol/Self
Bodyweight squat Squats, A.K.A. the staple booty builder, should be every girl's go-to. To properly squat, stand with your feet slightly wider than your hips. Your toes should be pointed about 5-20 degrees outward. Pick a spot on the wall straight in front of you and focus on that spot, ensuring that your head stays straight and neither looks up nor down throughout the exercise. You can put your arms straight out in front of you or in a prayer position. Be sure to keep your spine in a neutral position, restraining from overarching or hyperextending your back. Squat down to where the point where your body looks like the photo below, and then rise up again. Repeat this 25 times.
Photo: Elsa Hosk/The Zoe Report
Put a little, fun twist on the classic lunge by doing a reverse lunge. Plant both of your feet on the floor slightly wider than shoulder-width apart. Lift up your left leg and step it backward.
Lower down to make a 90-degree angle with both of your legs while squatting down. Bring your left foot back to center and repeat reverse lunging with this leg for 15 reps. Alternate to the other leg by stepping your right foot back and doing the same for 15 reps.
Lunges can be performed stationary (staying in the same spot on the floor) or walking forward/backward. Change it up to have some fun with your workout!
Photo: Kayla Itsines/Shape
Donkey kicks This exercise is featured in many Brazillian butt lift workouts. It was even named the best butt-building workout by the American Council of Exercise in 2006. If possible, try to do this exercise on carpet or a yoga mat to support your knees. Get on the ground with your palms and knees pressed against the floor. Keep your spine straight and engage your core to get the most work out of the exercise and protect your back. Then, raise your leg back and then up toward the ceiling. Kick as high as you can kick in a controlled manner and then lower your knee down to its original positioning. Alternate legs and repeat this exercise for 30 seconds. Make sure that you use controlled movements and don't force your leg up to avoid injury. Need to strengthen your core? Check out this next article in the fitness course. (Read: How to Get Toned Abs)
Kick-ups and kick-outs using the Booty Belt System Intensify your kick ups and kick outs by attaching the Booty Belt from The Booty Belt System around your waist to around your feet. Kick your leg upward for a kick up and kick outward for a kick out. The Booty Belt System costs $99.99 and has been endorsed by actress and fitness book author Kate Hudson, who is pictured using the Booty Belt below. Do this workout for 30 seconds on the right leg and then alternate to the left, repeating the exercise for another 30 seconds. The Booty Belt System is portable and easy to take on travels. When you're out of town, you can still get a good booty workout. Even use it during pageant weekend!
Photo: Kate Hudson
Running Running, plain and simple, is an excellent booty-building exercise. When you run, you engage your glutes to run long distances and build them up in ways you most likely couldn't without being a runner. It is important to remember that running tones different butts at different rates. The changes running will make to your butt depend on your body type. Running leads to fat loss, so if you're looking to lose fat in your butt, this is the right way to go. It will turn that fat to muscle after some consistent dedication on your part. Hannah Sluss, first runner-up to Miss Tennessee USA 2018, is pictured below on a run. Be sure you get your own run in each day. Aside from the above-mentioned exercises, run for a mile each day to keep your butt toned (along with the many other benefits of being a runner!).
Photo: Hannah Sluss/Carson Nicely
Cycling Cycling tones and contributes to fat loss. All three of the glute muscles are used in peddling, with the gluteus maximus doing a large portion of the work. The gluteus minimus and gluteus medias contribute to give you a full butt workout. The continuous peddling over a long period of time will eventually result in fat turning to muscle, toning the butt. The fat deposits will melt away with time if cycling is done for long enough periods. This, again, depends on your current body type. Try cycling to nearby locations instead of driving to get in a butt workout each week. If you live on a college campus, this is the perfect opportunity to incorporate a butt workout into your daily activities. Bike to class instead of walk. The more hills on your campus, the better. This, of course, can also apply to close workplaces or high schools. The commute will take longer, but it will be worth it and will get easier with time. Cycling is also a great way to tone your legs! Check out this next article in the course to discover other leg exercises. (Read: How to Tone Your Legs (Without Adding Bulk))
Yoga "Yoga helps build lean muscle through bodyweight exercises, stretching and occasional high-intensity sequences or flows," said Nashville-based yoga instructor Gabriel Poe. "Specific poses such as chair pose, crescent lunge, warrior 1, warrior 2, warrior 3 and bridge pose all engage the legs, glutes, back and core." If a thin, toned physique is your goal, yoga should be a part of your everyday workout routine. Spend 30 minutes every day doing yoga and you will experience the physical and mental benefits. Tailor your daily yoga routine to pinpoint the areas you want to improve. Focus on practicing poses such as the poses mentioned by Poe above that will tone your butt. Though the anatomy of yoga isn't nearly as much as the mental aspects, it is still a very good workout and should not be overlooked! The myth of yoga doers having "flat" butts is simply that, a myth. You can't get through a sun salutation and a few warrior poses without engaging the glutes.
Chair pose. Photo: Galore Magazine
Take classes Places like Barry's Bootcamp and Barre 3 are wonderful gyms to have a membership to. Having a membership or signing up for a class often holds girls accountable because they have already spent the money. Barry's Bootcamp has a more intense approach to working out. If you prefer to get your glute workout in a more upbeat fashion, it may be the place for you. Barre 3 is a gym where you can take barre classes, an area of exercise that stems from ballet. If you want a lean, ballet body and tight glutes, barre fitness incorporates the same exercises ballerinas do. This ballet approach is paired with elements of yoga and pilates. Barre fitness is a low-impact approach to fitness classes. Barre will undoubtedly tone and lift your butt. It will leave you looking and feeling good all around. Pure Barre is another great barre fitness option that you can consider. If you plan to attend class frequently, you can purchase a monthly unlimited package so there is no excuse to miss a day at the barre! If you don't live in a populated area with many fitness gym options or if you are currently on a tight budget, look up workout videos on YouTube. The free videos will be led by fitness professionals who can give you the same knowledge you would learn in a physical class. Kayla Itsines is a popular fitness YouTuber who offers excellent advice on butt toning.
Barre 3. Photo: Arizona Sun Daily
Restorative stretch It's important to do a restorative stretch post-workout to create a long, lean line. The result of continuous restorative stretch is a greater joint range of motion and improved flexibility. This will make your workout routine for effective and efficient no matter what part of the body is your focus that day. Miss Universe 2012 Olivia Culpo is always sure to do a restorative stretch, and it definitely shows when looking at her lean frame. "Your body is a lot stronger than you think and capable of so much," Olivia Culpo said in an interview with Byrdie Beauty.
Photo: Olivia Culpo/Byrdie
Moving forward This workout is a great daily booty workout, but be sure to do your own research or talk to a personal trainer about a fitness routine that works for you. Everybody is different, and some exercises will work better for others than they will for you and vice versa. There are a plethora of butt exercise to try. There are machines, YouTube videos, personal trainers and workout tapes all at your disposal. (Read: What it Takes to Have Amazing Abs Like a Miss USA Titleholder) If you're ready to build that pageant-ready butt, the best time to start is always now! Contact a personal trainer by looking through our Personal Trainer Directory and get started today! (Read: 5 Things You Must Consider Before Hiring a Personal Trainer) Now that you have the tools to tone your butt, let's get your arms into shape! (Read: How to Tone Your Arms) Do you have a favorite butt workout or any tips for how to get a toned booty? Let us know in the comments below!
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