Here is another guest article from Mike D with five exercises, using virtually no equipment, to help get you an apple bottom. To be honest, I had to look up the term apple bottom. I had heard the term in a song before but never really knew what it was.
So in case you are wondering the same thing, wikipedia says, “The term “Apple Bottom Jeans” refers to a woman whose curvaceous figure is elegantly revealed by her tight-fitting jeans, resembling the shape of an apple”. So there you have it…now it’s time to go workout!
5 Exercises to Achieve an Apple Bottom
Mike Donavanik, CSCS, CPT, Creator of Extreme Burn: Total Body Interval Training
1. Ten – Fifteen – Twenty
Start with feet shoulder width apart and descend into a squat; keeping knees in line with your toes. From the bottom of the squat jump up a few inches above the ground; land softly on the balls of your feet and repeat. Perform 10 repetitions.
Immediately after performing the 10 jump squats, perform 15 regular squats.
Immediately after performing the 15 regular squats, descend into the bottom position of a squat and hold for 20 seconds.
Perform 3 sets.
2. Reverse Lunge to Front Kick
Starting with feet hip width apart, step backward with your right leg into a reverse lunge. As you drive up, start bringing your right leg forward and kick it out in front of you. Immediately go back into a reverse lunge; repeat.
15-20 reps each side, 3 sets
3. Side Lunge to Reverse Curtsy
Start with feet hip width apart. Lunge out left, while keeping your right leg straight and extended, back straight, both toes facing forward. Drive up through your left leg and step back diagonally, to the right, and go into a reverse curtsy. Repeat.
15 reps each side, 3 sets
4. Single Leg Romanian Deadlift
Start with feet shoulder width apart, holding a dumbbell in your right hand. Slightly bend both knees and lift your right leg up behind you. With a straight back, left knee still slightly bent, push your hips back and hinge forward/downward; reaching your right hand for your left foot. Keeping a straight back, slowly return to the starting position, trying not to let your right leg touch the ground the entire set.
15 reps each side, 3 sets
Medium to heavy weight dumbbell.
5. Jumping Lunges
Stand with feet under hips. Take a large step forward with your right foot and sink down into a lunge. Jump up, launching both feet off the floor, and switch legs mid-air so you land with your left leg in front and your right leg behind. Immediately sink into another lunge and alternate legs.