It’s finally come to the point where we can all agree it’s time to switch out of the tie-dye sweatshirt that we haven’t taken off all of quarantine (busted) and into the go-to workout outfit that might actually inspire movement, specifically, movement off the couch. If you’re anything like me, you’ve been binge watching the first season of Too Hot To Handle, snacking on yesterday’s banana bread, and telling yourself you’ll work out when you know it’s not gonna happen. In all honesty, a lot of the reason we aren’t motivated to work out is because we simply don’t know what to do. Thankfully, a lot of workout instructors are providing virtual classes that are easy to follow and help get you motivated. One of these instructors is Megan Roup, founder of The Sculpt Society, who’s given Betches readers her top four simple exercises to tone your butt. The best part? All these exercises can be done on your living room floor.
1. 90-Degree Angle Lift
On your elbow, cross your ankles and lift your leg to a 90-degree angle. Make sure your knee is behind your head and your abs are tight as you extend your leg up and down. You’ll do 24 reps of this first combo.
2. 90-Degree Angle Pulses
This step is the same position as set #1 but you will leave your leg up as you pulse it in the 90-degree angle up and down. Squeeze your glute each time and make sure your core is tight. You’ll do this for 24 reps as well.
3. Hydrant Extend Straight Back
For this exercise, you will extend your knee into your shoulder and push it back. By this step, you’ll definitely be feeling the work in your glute. Do this for 24 reps.
4. Straight Leg Pulses
For this final move, you will hold your leg straight behind your head and make tiny movements up and down. Your leg doesn’t have to be super high, just make sure to focus on squeezing your glutes and keeping your abs tight. Another 24 reps!
Megan suggests sequences these exercises together and repeating it 2-3 times through. Check out the video below to watch her demonstrate all the moves.
If you’re in need of more at-home workouts during your quarantine, check out @meganroup and @thesculptsociety on Instagram for more tips. If you want to find out more about The Sculpt Society, download the app and enjoy a 14-day extended free trial. You’ll find many at-home workouts to complete with not a lot of equipment and availability to do each exercise in a small space.
Images: Megan Roup; dietstartstomorrow / Instagram
‘Twas a dreary hungover Sunday when I decided I needed a new workout to help drag my ass out of bed. I had seen The Sculpt Society tagged in a bunch of Victoria’s Secret models’ Instagrams (yes, I’m a masochist for following them), which led me to try it myself.
The workout started with a dance cardio routine (have I humble-bragged that I was a dancer yet? I was totally in my element), went into some arm exercises with light hand weights, transitioned into some leg and ab sculpting using sliders, and then finished with a leg/butt routine that absolutely killed me (in the best way possible). Despite my nausea from the 3+ margaritas I’d had the night before, I left the class feeling super accomplished—without that icky sense of “I hate that I just paid to have a psycho in leggings and a bra yell at me.”
Megan Roup, the founder of The Sculpt Society, is fortunately NOT a psycho in leggings and a bra. Working as a professional dancer and fitness instructor for six and a half years, Megan saw a gap in the dance fitness space. “There was so much intimidation around it. I thought, it doesn’t have to be like that!”, explains Roup. “I wanted to create a safe place that feels warm and welcoming and like you’re part of a community.” After a ton of hard work, certification training, and practicing rounds of sequencing on her boyfriend (he must have a great ass at this point), The Sculpt Society was developed. Models, influencers, and celebs like Arielle Charnas (who Megan credits as her “big break”), Elsa Hosk, Devon Windsor, Shanina Shaik, and Morgan Stewart became fans, and the class took off from there.
But don’t let the fact that legit models are taking this class scare you—Roup is constantly reminding everyone that “there are always ways to modify to feel successful.” Any exercise can be made easier, and you can always use lighter hand weights or no weights at all—so it’s completely customizable for whatever level you’re at.
Me: I mean, I’ve never had to modify since I’m a hard-o but I’m sure it’s a great option for other people.
Also me: Can’t remember the last time I used the ankle or hand weights.
Since all the people, models, and influencers I just mentioned are cooler than you kind of intimidating, I had to question if The Sculpt Society was really staying true to its roots of being an approachable workout class for women at all different fitness levels. Roup totally gets this, though, which is why she likes to highlight people of all shapes and sizes on her social media accounts. “I don’t want to perpetuate one way to look,” she explains.
Love that, thank you! Like, do I want to look like the Victoria’s Secret models you train? Yes. Is it going to happen for me? Hahahhah, no. (I like bread too much.) So, I love that Roup features people like Hunter McGrady both on social media and on her new app where you can take The Sculpt Society workouts ANYWHERE. I personally started with the 7-day free trial and am now paying the $19.99/month to continue. It’s the best workout that I can do right in my living room with zero equipment necessary. Lord knows no matter how many New Year’s resolutions I’ve made to go to the gym in the winter, it’s not happening and it’s really time for me to face the music and find a better solution.
You can experience The Sculpt Society for yourself at Energi in NYC, Studio B in LA, and of course on the app. (Sidenote: Megan told me that she filmed all the routines for the app in two days only. Those are 10 hour days. Can you imagine being strong enough to literally workout for 10 hours and not being able to cheat a workout because you’re being filmed? The horror).
No matter how many times I take the class, I still feel my muscles working so hard throughout it and am usually sore the next day. I know what you’re thinking, “this betch (me) is just weak AF,” but calm down, Roup actually relates. She said she is “dying” every class too, and for that, I applaud her because I truly cannot imagine how many times she’s taken/taught her own class since its inception three years ago. I’ve also gotten comments that my butt looks bigger since I’ve started, so there’s no turning back now! Appreciate you, The Sculpt Society.
Images: thesculptsociety (2), meganroup / Instagram
