Celebrity health and fitness coach Kathy Drayton Freeman thinks more women should consider the weight room their best friend. Freeman, who offers online wellness training along with her husband and fellow celebrity wellness expert Luther Freeman, is setting out to promote healthy, whole bodies and minds. And a big part of that pursuit is debunking one of women’s most common misconceptions. –Nina Hemphill Reeder
“That lifting weights makes you bulky and that hours of working out can get you in shape,” Freeman says. “What you really need is a well-crafted plan to see results. I never lifted before I met my husband. I was a cardio bunny, honey. He guided me from day one on a plan that incorporated weights, proper eating and cardio. But the goal is to create a shape that you haven’t yet been able to create. That’s why a plan is key, and that’s what we do for our clients—create a plan for their body and their goal.”
But we hear you: you want us to get to the point (or shall we just say get to the bottom): What exercises can help you shape your backside and beyond? We asked Freeman for her secrets, and she revealed her favorite strength training workouts below (30DayTransformationTeam.com) and Instagram (@kathy_drayton).
Walking Weighted Lunges
“My favorite go-to booty workout is walking weighted lunges, which target the connection between your glute and upper thigh and really help to lift our rears.”
How to do it: With a weight in each hand, take a big step out with your left leg, lowering your right knee to the ground while trying to keep both knees at 90-degree angles. Rise back to standing position and then step out with right leg.
“They are what give the booty that pop right in the middle…the booty needs lots of attention to grow, and these help!”
How to do it: Lie flat on the ground or a bench with your knees in the air (or hanging off the bench) and your feet planted on the ground. Lift your butt toward the ceiling. Repeat.
“I love the challenge they present. They can always get heavier, so they never get easy! I like to go heavy.”
How to do it: With feet slightly more than shoulder-width apart, drop your butt toward the floor while keeping your back straight. Add weights for added intensity.
How to do it: With feet shoulder-width apart, raise heels to distribute your weight onto your toes. Then slowly lower your heels to the ground and repeat.