RI Doll dancers are known for being exceptionally beautiful. This means incredible bodies and firm booties. The question is – how do you hang on to that firm dancer booty? Fortunately, there are a number of pretty easy exercises you can do to firm up that booty for your next performance at Rhode Island Dolls.
The Hip Lift Progression
The hip lift progression is perfect for relieving tension from your lower back while toning your bottom at the same time. Just remember to do this exercise while on a cushy mat. This will prevent your tail bone from hurting later.
Lie down on your back and put your arms down at your sides. Your knees should be bent and your feet should be flat on the floor.
Now, lift your hips towards the ceiling. Hold for a count. Then, lower your hips back down.
Repeat the lifts in 60-second intervals. Squeeze your glutes and hamstrings during the lift. Just take care not to overstretch your spine.
Need to make the exercise more difficult? Perfect! Extend one of your legs at the top of the lift. Then, keep your thighs parallel and hold the lift position for about 5 seconds. Make sure your hips stay in the air and lower your leg first before lowering your hips. When you do the exercise again, switch legs.
Squat And Run
While your feet are flat and together, lower your body down into a squat position. Then, shift all of your body weight to your right heel. While maintaining the squat position, take your left leg and tap it behind you. Now, tap the left foot back to the right foot. Repeat this while continuing to hold the squat position. Do this 20 times, take a brief pause, and repeat while switching legs. You should start to feel the burn in both your legs and booty. Great for your stripper body.
Stop – Get Some Water!
Sculpting the perfect stripper body and booty for yourself is great. Just be careful not to get carried away and make sure you are taking breaks. After the two exercises above, you must really be breaking a sweat. Take a break and grab yourself a water bottle to drink. Only part of maintaining your gorgeous body is done through exercises. You also need to stay nourished and hydrated. Once you’ve finished off your water, you can get back to toning that booty!
Side Leg Raise
Lie down on your right side – again make sure you have that cushy mat. Your right knee should be bent at a 90-degree angle. You want your left leg to be straight – in line with your back. You want your hips to have a slight tilt forward. Now that you are in the right position, raise your left leg as far in the air as you can. The trick is not to let your hips lose the tilt while raising your legs. Slowly lower your leg and then repeat the action 10 times before switching sides and doing the other leg. If you do this exercise right, you should feel the contraction of the muscles in your booty. Try to keep your stomach muscles contracted during the exercise as well.
In order to get in position for a kick back, you will need to get on your hands and knees. Your knees should be directly under your hips and your hands should be under your shoulders. While your right leg remains bent at a 90-degree angle, raise it as high as you can. You do this by squeezing your booty muscles. Once you get it as high as you can without losing the perfect 90-degree angle, lower it and repeat this 10 times. Don’t forget to do the other leg 10 times as well!
While performing kickbacks, keep your neck long and your shoulders back. This will avoid putting too much stress on your upper body. When you feel as though you’ve mastered the exercise, you can make it more difficult by doing the raise with a straight leg.
Don’t Forget Your Nutrition
Anything that requires you to squeeze and contract your booty muscles while stretching and bending your body is going to help you sculpt the perfect stripper booty. Just remember to get plenty of sleep, eat right, and drink a lot of water. Dedicating time to booty-firming exercises is not going to do your gorgeous body any good if you don’t take care of yourself from a nutritional standpoint as well.