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Workout 101: How to Perfect the Belfie Booty

Blake Harrison is ripped and ready to show you one final workout. Photos: <a href="http://www.kimlucian.com">Kim Lucian</a> for Racked
Blake Harrison is ripped and ready to show you one final workout. Photos: Kim Lucian for Racked

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Sumo squat

You don’t need a weight to do a sumo squat, but adding a weight to this move will help you build that shapely, belfie booty.

Step 1: Take a wide stance, with your toes pointing outward from your heels. Keep your weight in your heels, and your core engaged. If you’re doing this move with a weight;a dumbbell or a kettlebell will work; hold the weight in front of your body at waist-height with your elbows slightly bent.

Step 2: Keeping your chest high and proud, bend your knees and lower your tailbone toward the floor. As you lower, push your butt out just a little bit to engage the glutes. Make sure your knees don’t extend past your toes. If you're using a dumbbell or kettle bell, draw the weight up toward your chin as you sink into your squat.

Here's a side-view of the same move.

Step 3: At the bottom of the motion, squeeze your glutes and drive through your heels to return to standing.


Squat tap
One important thing to remember about the squat tap is that you never actually sit on the surface that serves as the end point for your squat. That means you don’t need special equipment for this move. A step stool, box, or a pile of laundry could serve as your tapping point.
Step 1: Stand approximately 6 to 10 inches away from your box or bench; feet should hip-distance apart, with toes pointing slightly outwad. Keep your arms straight in front of you with your palms facing the floor.


Step 2: Slowly drop your butt back and toward your designated surface for a deep squat. When your butt taps that surface, squeeze the glutes and drive up through your heels, back to standing.


Squat jacks
A jumping jack/squat hybrid, this explosive move will work your butt, thighs, calves, and shoulders.
Step 1: Start in a wide-stance squat with your toes pointing outward. This will look like your sumo squat, but for this exercise you’ll center your weight through the balls of your feet. Your arms should be straight, and your wrists will be at thigh level.


Step 2: Lift slightly out of your deepest squat point, driving up through the toes and into a jump.  At the same time, draw your arms up toward the ceiling in a snow-angel motion.

Step 3: Just as the toes served as the starting point for your jump, they’ll be the landing point. As you reconnect with the ground, you’ll want to land toes-first before lowering the heels. When you land, lower back into your squat and sweep your arms back to the starting point.


· BlakeFit [Official Site]
· Workout 101: Three Simple Exercises for Killer Arms [Racked]