Growing that BOOTY just got way easier 🍑
With Our Booty Trainer and our recommended exercises, you can literally target every single part of your lower body, including your abs. Goodbye expensive equipment and gym memberships!
HOW TO TRAIN WITH SILA BOOTY TRAINER?
Get down on all fours and tighten your abs by drawing your belly button in toward your spine. Prepare to do a push up by shifting your weight forward. Then, with one foot firmly on the ground, lift the other leg toward the ceiling, squeezing and holding briefly before lowering back to the starting position. When kicking up, remember to lead with your heel. It's important to keep your foot flexible and avoid pointing your toe.
When starting on all fours, draw your belly button in toward your spine to activate your core. Prepare to do a push up by shifting your weight forward. Keep one foot firmly planted on the ground while you lift the other heel off the ground, toes pointing toward the floor. Squeeze and hold, then slowly reverse direction and return to the starting position. Maintain a floor-facing toe position as you lift your heel.
While in the push-up position, draw your belly button in toward your spine to activate your core. Return to the starting push up position by bringing your knee to meet your elbow on the same side of your body and squeezing your oblique muscles (side abs). Complete one full repetition while focusing on the left side. Maintain a forward leaning posture and a strong core throughout the entire exercise.
Keeping your lower back firmly planted on the floor, lie on your back with your legs completely extended. Engage your core by pushing your belly button in toward your spine. Tuck your chin ever-so-slightly, cup your hands around your neck, and push up to bring your chest and legs together at the middle of your body. Hold the squeeze for a moment, then release and gently return to the starting position. Concentrate on contracting your abdominals and flexing your thighs.
Oblique Ab Twist
Keeping your lower back firmly planted on the floor, lie on your back with your legs completely extended. Engage your core by pushing your belly button in toward your spine. Tuck your chin just a bit, raise your torso, and bring your right elbow to your left knee at the middle of your body while cradling your neck with both hands. Hold the squeeze for a moment, then release and gently return to the starting position. Squeeze your side abs as you bring your elbow to your knee, and then repeat on the other side to complete one rep.
With your legs stretched out in front of you, draw your belly button in toward your spine to activate your core. Raise yourself up on your elbows, keeping your arms close to your sides. Keep your feet level on the floor and your knees bent to a comfortable posture. Bring one knee to your chest, flex your feet, and bring the other knee to your chest in a circular manner. This workout simulates the motion of riding a bicycle.
In & Outs
With your legs stretched out in front of you, draw your belly button in toward your spine to activate your core. Raise yourself up on your elbows, keeping your arms close to your sides. Raise your toes and heels 5–10 inches above the ground. Lift your legs off the floor and move them in and out in a smooth motion. You should concentrate on squeezing your outer hips and inner thighs together in a smooth motion.
With your legs stretched out in front of you, draw your belly button in toward your spine to activate your core. Keep your feet level on the floor and your knees bent to a comfortable posture. Raise yourself up on your elbows, keeping your arms close to your sides. Extend one leg toward the ceiling while keeping the other foot flexed, squeezing and holding, then gently bringing the extended leg back to the starting position. To complete one repetition, you need switch to the opposite leg and repeat. To get the most out of this exercise, you should concentrate on fully contracting your quadriceps at the top of the movement.
Growing that BOOTY just got way easier 🍑
If you enjoy bodyweight exercises and are looking for a way to improve your current workout routine, you might be interested in resistance bands, a game-changing muscle-building tool. SILA Resistance bands, like bodyweight training, are ideal for on-the-go exercise or sweating in small spaces. But they’re even more versatile.
Do you want to know how they work?
HOW TO TRAIN WITH SILA RESISTANCE BANDS?
Single Leg Glute Bridge
Lay flat-footed and bent-kneed. Raise one leg, straighten it toward the sky, and keep it parallel to the bowed leg. Start here. Contract your glutes to begin. Then press through the heel, lift your hips upward and raise your glutes off of the ground Extend as far as you can without hyperextending your lower back, pause, and then return.
Begin by lying on your left side with a resistance band wrapped around your thighs and your upper body propped up on your left forearm.
INFO: Rep 30 to 45 seconds on one side, then switch to the other before moving on to the next move.
Lying Lateral Leg Raise
Loop a resistance band around your left ankles. Stack your right leg over your left. Left elbow bent, hand on head. Right hand in front of chest for support. Start here.
Slowly straighten and squeeze your left leg. Stop lifting before your lower back arches. Slowly drop your leg to start
Ankle-high loop band. Lift your working leg and splay your foot. Lead with your heel to activate your glutes. Grab a support if you're shaky (like the wall or the back of a chair). Lower back down to the starting position.
15–20 reps per side.
Lower your hips and squat. Keep your knees in line with your toes as you squat. This activates your knee-alignment muscles to improve your squat movement pattern.
Start on all fours with a resistance band around your thighs. Check your knees, hips, and shoulders. Spine neutral, shoulder blades down and back. Start here. Inhale. Exhale, bring ribs to hips to activate core. Release and extend your right leg backward and upward, keeping your toes pointed. Inhale. Return to the beginning position by bending your knee and lowering your right leg, but don't rest your knee.