If you’ve spent any time on Instagram, you’ve most likely stared at Kourtney Kardashian‘s perky bum. The starlet loves showing off her toned backside and legs in impossibly short dresses and bikinis. Luckily, she shared a simple, 10-minute circuit so fans can try to strive to have the Keeping Up With the Kardashians star’s perfect physique.
Like all of her short circuit workouts curated by celebrity trainer Amanda Lee, this one is straight-forward but you’ll be feeling the burn. For her legs and butt set, do 20 of each individual exercise and repeat the entire circuit twice. Will your legs be wobbly the next day? Most likely, yes. However, you will definitely be feeling yourself in that new bikini.
The first move is plié squats. If you took ballet at some point in your life, you’re probably familiar with what a plié is. For everyone else, Poosh explains, “Stand with feet slightly wider than shoulder distance apart and toes turned out in a 45-degree angle. Bend your knees and lower your torso, keeping your back straight and abs tight.” Squeeze your booty and stand back up.
Next are donkey kicks, which are a very common exercise. Start on all fours — we recommend using a mat to avoid any knee pain. Keep “your right knee bent 90 degrees, flex your right foot and lift your knee to hip level while squeezing your glutes. Lower your knee without touching the floor and lift again.” The one thing to note for this is to do 20 reps *per side.* Don’t cheat yourself here!
Alternating reverse lunges are on deck. Stand with your hand on your hips and your legs shoulder-width apart. “Take a large step backward with your left foot,” the wellness site explains. “Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.” Return to standing and alternate legs. Crank up the intensity by turning these into jumping lunges. Damn, look at you.
If you’re not feeling the burn yet, single leg glute bridges will bring tears to your eyes. Lay down (this is the only easy party of the exercise) with your knees bent and your feet flat on the floor. Using one leg, drive through your heel and push your hips upward toward the ceiling. Your booty will lift off the ground while you support the weight with only one leg. “Extend as far as possible, then return to the starting position.” Like the donkey kicks, do 20 per side.
Finally, we’ve arrived at jump squats. Stand with your feet wide and pull your hips back into a squatting position. “Once lowered, initiate the jump. Jump as high as you can.”
Good luck and get that booty poppin’!