The Bellabooty Belt

Movement Guide

20+ Movements | 3 FREE Workouts!

Get the most out of your Belt and your workouts

with this Bellabooty Belt guide!
Meet Your Bellabooty Trainers

Shelby Lane
Shelby has a strong background in health, fitness instruction and
personal training. Starting her career as a nurse, Shelby eventually
transitioned into the health and wellness industry with a passion for
keeping people out of the hospital. She’s been an instructor and
trainer for global group fitness brands in addition to having her own
clients and developing online fitness programs. She also holds
certifications in fitness, nutrition, and biomechanics that give her a
unique perspective on both fitness and health.

Greta Beck
Greta brings years of personal training and group fitness experience
and as a certified pregnancy and postpartum fitness expert, Greta
helps women in all stages of their lives find their way back to
exercise, in a safe way. In addition to having years of experience as a
personal trainer, she has also taught and designed hundreds of group
fitness classes built around her two main training philosophy pillars -
strength and mobility.
Setting Up Your Bellabooty Belt

1. Place Weights
to the side of your Belt roughly the
width of your hips. We recommend
starting close to the Belt and working
outwards if it is too tight.

2. Loop Straps
underneath the weights and then back
around the weights. Make sure they are
tight against the weights as to not
become loose later on.

3. Secure Velcro
back into the center of the Belt. Be sure
to keep the straps having tension on the
weights as you secure the velcro down
so that they remain tight.

4. Close and Velcro

the top flap of the Belt back onto the
botton flap of the Belt. They should
secure tightly and the Belt should be
nice and flat.

5. Start using your Belt!

Tips & Tricks - Weight Placement

The Bellabooty Belt can be set up in multiple ways, so the most important
thing is try to a few different ways and find what works best for the weight
type you are using and for your body type. For dumbbells, we recommend
having them closer to your body and placed in either a vertical or diagonal
direction with your hands placed on the dumbbells.
Tips & Tricks - Over the Shoulders

The Bellabooty Belt can be set on top of the shoulders to help add weight to
different types of movements. To place the Belt on your shoulders, set up the
weight on the Belt a little more than shoulder width a part on the ground with
the logo facing you. From there, flip over the Belt so you see the bottom, then
pick up the weights and bring the Belt above your head and set on top of your
shoulders. The Belt should be fully resting on your shoulders and not on your
neck. You can then hold the weights for stability!
Movements
Hip Thrust

The hip thrust primarily targets the gluteus maximus, which is the
largest muscle in the buttocks. Additionally, the exercise also works
other muscles such as the hamstrings, quadriceps, and erector
spinae (lower back muscles) to a lesser extent.

To perform a hip thrust, you can follow these steps:

1. Start by sitting on the ground with your back against a bench or

sturdy object that is about knee-height.
2. Place the Belt across your hips with the weights in place.
3. Place your feet on the ground, with your knees bent and feet hip-
distance apart.
4. Keeping your core engaged and your feet firmly planted, press
through your heels and drive your hips up towards the ceiling as you
exhale.
5. At the top of the movement, pause for a moment and squeeze your
glutes.
6. Inhale as you slowly lower your hips back down to the starting
position, being careful not to let the weight touch the ground.

When performing a hip thrust, it's important to focus on using your

glutes to drive the movement, rather than relying on your lower
back. You should also maintain a straight line from your shoulders to
your knees throughout the exercise and avoid arching your back.
Hip Thrust - Single Leg

A single-leg hip thrust is a variation of the hip thrust exercise that

primarily targets one side of the gluteus maximus at a time, while
also engaging the hamstrings and other stabilizer muscles.

To perform a single-leg hip thrust, you can follow these steps:

1.Start by sitting on the ground with your back against a bench or

sturdy object that is about knee-height.
2. Place the Belt across your hips with the weights in place.
3. Lift one foot off the ground, keeping your knee bent and your foot
flexed.
4. Drive your opposite foot into the ground and lift your hips up
towards the ceiling.
5. As you lift your hips, focus on squeezing your glutes and keeping
your core engaged.
6. Slowly lower your hips back down to the starting position, keeping
your foot off the ground.
7. Repeat the movement for the desired number of repetitions
before switching sides.

By performing a single-leg hip thrust, you can help to strengthen and

stabilize each side of your glutes individually, which can help to
improve your overall balance and coordination.
Hip Thrust - B-Stance

B-Stance Hip Thrusts are a variation of the regular hip thrust

exercise that places more emphasis on the glutes and hamstrings of
one leg, while also engaging the other leg to help with stability. This
exercise can help to correct muscle imbalances and improve overall
strength and stability.

To perform a B-Stance hip thrust, you can follow these steps:

1. Start by sitting on the ground with your back against a bench or

sturdy object that is about knee-height.
2. Place the Belt across your hips with the weights in place.
3. Place your feet on the ground, with one foot slightly ahead of the
other. That foot will use the heel to stabilize.
4. Keeping your core engaged, drive through the foot planted on the
ground and lift your hips up as you exhale.
5. At the top of the movement, pause for a moment and squeeze your
glutes.
6. Inhale as you slowly lower your hips back down to the starting
position.
7. Repeat the movement for the desired number of repetitions, then
switch to the other side.
When performing B-Stance Hip Thrusts, be sure to keep your core
engaged and maintain a straight line from your shoulders to your
knees throughout the exercise.
Hip Thrust - Frog Stance

Frog leg hip thrusts are a variation of the regular hip thrust exercise
that places more emphasis on the inner and outer thighs, as well as
the glutes. This exercise can help to improve overall lower body
strength and stability, while also targeting specific muscles that may
be overlooked in traditional hip thrusts.

To perform a Frog Stance hip thrust, you can follow these steps:

1. Start by sitting on the ground with your back against a bench or

sturdy object that is about knee-height.
2. Place the Belt across your hips with the weights in place.
3. Place your feet on the ground, with the soles of your feet together,
creating a diamond shape with your legs.
4. Keeping your core engaged and your feet firmly planted, press
your hips up towards the ceiling as you exhale.
5. At the top of the movement, pause for a moment and squeeze your
glutes.
6. Inhale as you slowly lower your hips back down to the starting
position, being careful not to let the weight touch the ground.

When performing frog leg hip thrusts, be sure to keep your core
engaged and maintain a straight line from your shoulders to your
knees throughout the exercise.
Glute Bridge

The Glute Bridge primarily targets the gluteus maximus, which is the
largest muscle in the buttocks. Additionally, the exercise also works
other muscles such as the hamstrings, quadriceps, and erector
spinae (lower back muscles) to a lesser extent.

To perform a glute bridge, you can follow these steps:

1. Start by laying on the ground with your back on the floor.

2. Place the Belt across your hips with the weights in place.
3. Place your feet on the ground, with your knees bent and feet hip-
distance apart.
4. Keeping your core engaged and your feet firmly planted, drive
through your heels and press your hips up towards the ceiling as you
exhale.
5. At the top of the movement, pause for a moment and squeeze your
glutes.
6. Inhale as you slowly lower your hips back down to the starting
position.

When performing a glute bridge, it's important to focus on using

your glutes to drive the movement, rather than relying on your lower
back. You should also maintain a straight line from your shoulders to
your knees throughout the exercise and avoid arching your back.
Glute Bridge - Single Leg

A single-leg glute bridge is a variation of the glute bridge exercise

that primarily targets one side of the gluteus maximus at a time,
while also engaging the hamstrings and other stabilizer muscles.

To perform a single-leg glute bridge, you can follow these steps:

1.Start by laying on the ground with your back on the floor.

2. Place the Belt across your hips with the weights in place.
3. Lift one foot off the ground, keeping your knee bent and your foot
flexed.
4. Drive your opposite foot into the ground and lift your hips up
towards the ceiling.
5. As you lift your hips, focus on squeezing your glutes and keeping
your core engaged.
6. Slowly lower your hips back down to the starting position, keeping
your foot off the ground.
7. Repeat the movement for the desired number of repetitions
before switching sides.

By performing a single-leg glute bridge, you can help to strengthen

and stabilize each side of your glutes individually, which can help to
improve your overall balance and coordination.
Glute Bridge - B-Stance

B-Stance glute bridge are a variation of the regular glute bridge

exercise that places more emphasis on the glutes and hamstrings of
one leg, while also engaging the other leg to help with stability. This
exercise can help to correct muscle imbalances and improve overall
strength and stability.

To perform a B-Stance glute bridge, you can follow these steps:

1. Start by laying on the ground with your back on the floor.

2. Place the Belt across your hips with the weights in place.
3. Place your feet on the ground, with one foot slightly ahead of the
other. That foot will use the heel to stabilize.
4. Keeping your core engaged, drive through the foot planted on the
ground and lift your hips up as you exhale.
5. At the top of the movement, pause for a moment and squeeze your
glutes.
6. Inhale as you slowly lower your hips back down to the starting
position.
7. Repeat the movement for the desired number of repetitions, then
switch to the other side.
When performing B-Stance glute bridge, be sure to keep your core
engaged and maintain a straight line from your shoulders to your
knees throughout the exercise.
Glute Bridge - Frog Stance

Frog leg glute bridges are a variation of the regular glute bridge
exercise that places more emphasis on the inner and outer thighs, as
well as the glutes. This exercise can help to improve overall lower
body strength and stability, while also targeting specific muscles that
may be overlooked in traditional hip thrusts.

To perform a Frog Stance glute bridge, you can follow these steps:

1. Start by laying on the ground with your back on the floor.

2. Place the Belt across your hips with the weights in place.
3. Place your feet on the ground, with the soles of your feet together,
creating a diamond shape with your legs.
4. Keeping your core engaged and your feet firmly planted, press
your hips up towards the ceiling as you exhale.
5. At the top of the movement, pause for a moment and squeeze your
glutes.
6. Inhale as you slowly lower your hips back down to the starting
position.

When performing frog leg glute bridge, be sure to keep your core
engaged and maintain a straight line from your shoulders to your
knees throughout the exercise.
Squat

Squats are a highly effective exercise for building lower body

strength and can be performed with Bellabooty Belt over your
shoulders for added weight.

To perform a squat, you can follow these steps:

1. Start by standing with your feet hip-width apart and your toes
pointing forward or slightly outward.
2. Engage your core and keep your chest lifted as you begin to lower
your hips down and back, as if you were sitting into a chair.
3. Keep your knees in line with your toes and try to keep your weight
evenly distributed through both feet.
4. Lower yourself down until your thighs are parallel to the ground,
or as far down as you can comfortably go.
5. Pause for a moment at the bottom of the squat, then exhale as you
press through your heels and return to a standing position.
6. Repeat the movement for the desired number of repetitions.

When performing squats, it's important to maintain proper form to

avoid injury and maximize the benefits of the exercise. Be sure to
keep your core engaged and your back straight throughout the
movement. Avoid letting your knees collapse inward or allowing your
heels to lift off the ground.
Squat - Narrow Stance

Narrow stance squats are a variation of the traditional squat that

places more emphasis on the quadriceps, inner thighs, and glutes. By
bringing your feet closer together, you shift your body weight
forward and engage these muscles more intensely.

To perform a narrrow stance squat, you can follow these steps:

1. Start by standing with your feet close together and your toes
pointing forward.
2. Engage your core and keep your chest lifted as you begin to lower
your hips down and back, as if you were sitting into a chair.
3. Keep your knees in line with your toes and try to keep your weight
evenly distributed through both feet.
4. Lower yourself down until your thighs are parallel to the ground,
or as far down as you can comfortably go.
5. Pause for a moment at the bottom of the squat, then exhale as you
press through your heels and return to a standing position.
6. Repeat the movement for the desired number of repetitions.

When performing narrow stance squats, it's important to maintain

proper form to avoid injury and maximize the benefits of the
exercise. Be sure to keep your core engaged and your back straight
throughout the movement. Avoid letting your knees collapse inward
or allowing your heels to lift off the ground.
Lunge

Lunges are a highly effective exercise for building lower body

strength and improving balance and stability. This exercise targets
the glutes, quadriceps, hamstrings, and calves.

To perform a lunge, you can follow these steps:

1. Start by standing with your feet hip-width apart and your toes
pointing forward.
2. Take a step forward with one foot, landing on the heel first and
then rolling onto the ball of your foot.
3. Lower your body down towards the ground by bending both knees,
keeping your back straight and your core engaged.
4. Continue to lower your body until your front thigh is parallel to
the ground and your back knee is hovering just above the ground.
5. Pause for a moment at the bottom of the lunge, then exhale as you
press through the heel of your front foot and return to a standing
position.
6. Repeat the movement with the other leg, alternating between
sides for the desired number of repetitions.

When performing lunges, be sure to keep your back straight, your

core engaged, and your knees in line with your toes throughout the
movement.
Lunge - Forward-Leaning

The forward-leaning lunge is a variation of the traditional lunge that

places more emphasis on the glutes and hamstrings while still
engaging the quadriceps and calves. By leaning forward slightly, you
shift your body weight forward and engage these muscles more
intensely.

To perform a forward-leaning lunge, you can follow these steps:

1. Start by standing with your feet hip-width apart and your toes
pointing forward.
2. Take a step forward with one foot, landing on the heel first and
then rolling onto the ball of your foot.
3. As you step forward, lean your torso slightly forward, hinging from
the waist and keeping your back straight.
4. Lower your body down towards the ground by bending both knees,
keeping your back straight and your core engaged.
5. Continue to lower your body until your front thigh is parallel to
the ground and your back knee is hovering just above the ground.
6. Pause for a moment at the bottom of the lunge, then exhale as you
press through the heel of your front foot and return to a standing
position.
7. Repeat the movement with the other leg, alternating between
sides for the desired number of repetitions.
Lunge - Side

Side lunges are a great exercise for building strength and mobility in
the lower body, particularly in the inner and outer thighs and the
glutes. They also engage the hamstrings and calves to a lesser extent.

To perform a side lunge, you can follow these steps:

1. Begin in a standing position with your feet hip-width apart and

your toes pointing forward.
2. Take a step to the side with one foot, keeping your toes pointing
forward and your heel flat on the ground.
3. As you step to the side, shift your weight onto the foot you
stepped out with, bending that knee while keeping the other leg
straight.
4. Lower your body down towards the ground by bending the knee of
the leg you stepped out with, while keeping your back straight and
your core engaged.
5. Continue to lower your body until your thigh is parallel to the
ground or as far down as you can comfortably go.
6. Pause for a moment at the bottom of the lunge, then exhale as you
press through the heel of your foot and return to a standing position.
7. Repeat the movement with the other leg, alternating between
sides for the desired number of repetitions.
Lunge - Curtsy

The curtsy lunge is a variation of the traditional lunge that targets

the glutes, quadriceps, hamstrings, and calves. This exercise is
particularly effective for strengthening the glutes and outer thighs.

To perform a curtsy lunge, you can follow these steps:

1. Begin in a standing position with your feet hip-width apart and

your toes pointing forward.
2. Take a step back and to the side with one foot, crossing it behind
the opposite leg as if you were curtsying.
3. Lower your body down towards the ground by bending both knees,
keeping your back straight and your core engaged.
4. Continue to lower your body until your back knee is hovering just
above the ground and your front thigh is parallel to the ground.
5. Pause for a moment at the bottom of the lunge, then exhale as you
press through the heel of your front foot and return to a standing
position.
6. Repeat the movement with the other leg, crossing it behind the
opposite leg in a curtsy-like motion, alternating between sides for
the desired number of repetitions.

When performing curtsy lunges, be sure to keep your back straight,

your core engaged, and your knees in line with your toes throughout
the movement.
Good Mornings

Good mornings are an effective exercise for strengthening the lower

back, glutes, and hamstrings. They can be performed with
bodyweight or added resistance such as weights or bands, and are
often included in lower body or full-body workouts.

To perform a good morning, you can follow these steps:

1. Begin by standing with your feet shoulder-width apart and your

hands resting on the back of your head or on the weights.
2. Keeping your back straight, hinge forward at your hips, pushing
your butt back and lowering your torso towards the ground.
3. Continue to lower your torso until you feel a stretch in your
hamstrings, but be careful not to go too low or round your back.
4. Pause for a moment at the bottom of the movement, then exhale
as you engage your hamstrings and glutes to raise your torso back to
the starting position.
5. Repeat the movement for the desired number of repetitions.

When performing good mornings, it's important to maintain proper

form to avoid injury and maximize the benefits of the exercise. Keep
your back straight throughout the movement and avoid rounding
your shoulders or arching your back. You can modify the exercise by
using lighter weights or performing the movement more slowly to
focus on your form and technique.
Belt Squat

The belt squat is a variation of the traditional barbell squat that

places less stress on the lower back and can be easier on the knees. It
targets the quadriceps, glutes, and hamstrings, as well as the core
muscles.

To perform a belt squat, you can follow these steps:

1. Start by attaching a the belt around your waist and attaching it to

a kettlebell by overlapping the velcro straps.
2. Stand with your feet shoulder-width apart and your toes pointing
forward or slightly out.
3. Keeping your back straight, lower your body by bending at the
knees and hips, making sure to maintain a neutral spine.
4. Descend until your thighs are parallel to the ground or as far down
as you can comfortably go.
5. Pause for a moment at the bottom of the squat, then exhale as you
press through the heels of your feet and stand back up to the
starting position.
6. Repeat the movement for the desired number of repetitions.

When performing the belt squat, it's important to keep your back
straight throughout the movement and avoid letting your knees cave
inward or outward.
Calf Raises

Calf raises are an effective exercise for strengthening the calf

muscles, which are located on the back of the lower leg. They can be
performed with any weight on the Bellabooty Belt, and are often
included in lower body or full-body workouts.

To perform a calf raises, you can follow these steps:

1. Begin by standing on a step, block, or other raised surface with the

balls of your feet resting on the edge of the surface and your heels
hanging off.
2. Hold onto a stable surface or wall for balance if needed.
3. Keeping your legs straight, slowly raise your heels up as high as
you can, feeling the stretch in your calves.
4. Hold for a moment at the top of the movement, then exhale as you
slowly lower your heels back down to the starting position.
5. Repeat the movement for the desired number of repetitions.

When performing calf raises, it's important to avoid bouncing or

jerking your body. You can vary the exercise by performing single-leg
calf raises or changing the angle of your feet to target different areas
of the calf muscles.
Calf Raises - Sitting

Same as calf raises, sitting calf raises are an effective exercise for
strengthening the calf muscles. They can be performed with any
weight on the Bellabooty Belt, and are often included in lower body
or full-body workouts.

To perform a sitting calf raises, you can follow these steps:

1. Begin by sitting on a bench or chair with your feet flat on the

ground and the Belt with weights strapped in resting on your thighs.
2. Place the balls of your feet on a calf raise block or other raised
surface like a dumbbell, with your heels hanging off the edge.
3. Push through the balls of your feet to raise your heels up as high as
you can, feeling the stretch in your calves.
4. Hold for a moment at the top of the movement, then exhale as you
slowly lower your heels back down to the starting position.
5. Repeat the movement for the desired number of repetitions.

When performing calf raises, it's important to keep your legs straight
throughout the movement and avoid bouncing or jerking your body.
Dips

Dips off a bench are an effective exercise for targeting the triceps,
chest, and shoulders. They can be performed with the Bellabooty
Belt over your hips.

To perform dips, you can follow these steps:

1. Start by sitting on a bench or chair with your hands placed behind

you, fingers facing forward and gripping the edge of the bench.
2. Slide your body forward off the bench so that your legs are
straight or bent and your weight is supported by your arms.
3. Lower your body by bending your elbows, keeping your shoulders
down and your chest up. Your back should be just off of the bench,
almost grazing as you descend down.
4. Descend until your arms are at a 90-degree angle, or as far down
as you can comfortably go.
5. Pause for a moment at the bottom of the movement, then exhale
as you press through your hands and straighten your elbows, raising
your body back up to the starting position.

When performing dips, it's important to keep your shoulders down

and your chest up throughout the movement, and avoid letting your
elbows flare out to the sides. You can vary the exercise by changing
the width of your grip, the angle of your body, or the amount of
resistance used.
High Plank

The high plank is a fundamental exercise for building core and upper
body strength, and is often used as a starting position for other
exercises such as push-ups or plank variations. You can use the
Bellabooty Belt for weighted push-ups as well!

To perform a high plank, you can follow these steps:

1. Start in a push-up position with your hands on the ground directly

beneath your shoulders, fingers spread wide, and your body in a
straight line from your head to your heels.
2. Engage your core and glutes to maintain a stable spine and avoid
arching or sagging your lower back.
3. Keep your head in a neutral position, looking down at the ground
between your hands.
4. Hold the position for the desired amount of time, maintaining a
straight line from your head to your heels.
5. To release the position, gently lower your knees to the ground or
shift your weight back to your hips and come back to a standing
position.

When performing a high plank, it's important to keep your body in a

straight line from your head to your heels, engage your core and
glutes to maintain a stable spine, and avoid letting your hips sag or
your shoulders shrug up towards your ears.
Elbow Plank

The elbow plank is a variation of the high plank that places more
emphasis on the core muscles and is often used as a progression
towards more advanced plank variations.

To perform a elbow plank, you can follow these steps:

1. Start in a push-up position with your forearms on the ground,

elbows bent and directly beneath your shoulders, and your body in a
straight line from your head to your heels.
2. Engage your core and glutes to maintain a stable spine and avoid
arching or sagging your lower back.
3. Keep your head in a neutral position, looking down at the ground
between your hands.
4. Hold the position for the desired amount of time, maintaining a
straight line from your head to your heels.
5. To release the position, gently lower your knees to the ground or
shift your weight back to your hips and come back to a standing
position.

When performing a elbow plank, it's important to keep your body in

a straight line from your head to your heels, engage your core and
glutes to maintain a stable spine, and avoid letting your hips sag or
your shoulders shrug up towards your ears.
Side Plank

The side plank is a great exercise for building core strength and
improving stability in the shoulders and hips.

To perform a side plank, you can follow these steps:

1. Start by lying on your side with your legs straight and stacked on
top of each other, and your elbow positioned directly beneath your
shoulder.
2. Engage your core and lift your hips off the ground, creating a
straight line from your head to your heels.
3. Place your top hand on your hip or reach it towards the ceiling for
additional challenge.
4. Hold the position for the desired amount of time, maintaining a
straight line from your head to your heels.
5. To release the position, lower your hips back down to the ground
and return to the starting position.
6. Repeat the movement on the opposite side.

When performing a side plank, it's important to keep your body in a

straight line from your head to your heels, engage your core and
glutes to maintain a stable spine, and avoid letting your hips sag or
your shoulders shrug up towards your ears.
Workouts
Workout 1

Warm Up (Repeat 2x):

10 bodyweight squats
10 bodyweight good mornings
10 plank to downward dog
10 hip circles (each side)

Each Round is done 5 times with a 60 second break in between

rounds. These exercises can be done with body weight, or easily add
weight to them with the Bellabooty Belt!

Round 1
Exercise A: 10 hip thrusts
Exercise B: 10 calf raises
Round 2
Exercise A: 10 belt squats
Exercise B: 45 second plank
Round 3
Exercise A: 10 b-stance hip thrusts
Exercise B: 45 second hip thrust hold
Round 4
Exercise A: 10 good mornings
Exercise B: 8 single leg glute bridges
Workout 2

Warm Up (Repeat 2x):

10 bodyweight squats
10 bodyweight good mornings
10 plank to downward dog
10 hip circles (each side)

Each Round is done 5 times with a 60 second break in between

rounds. These exercises can be done with body weight, or easily add
weight to them with the Bellabooty Belt!

Round 1
Exercise A: 15 squats
Exercise B: 10 glute bridges
Round 2
Exercise A: 10 lunges (each side)
Exercise B: 45 second plank
Round 3
Exercise A: 15 hip thrusts
Exercise B: 45 second glute bridge hold
Round 4
Exercise A: 8 lateral lunges (each side)
Exercise B: 30 second side plank (each side)
Workout 3

Warm Up (Repeat 2x):

10 bodyweight squats
10 bodyweight good mornings
10 plank to downward dog
10 hip circles (each side)

Each Round is done 5 times with a 60 second break in between

rounds. These exercises can be done with body weight, or easily add
weight to them with the Bellabooty Belt!

Round 1
Exercise A: 10 narrow squats
Exercise B: 45 second elbow plank
Round 2
Exercise A: 10 forward leaning lunges (each side)
Exercise B: 15 standing calf raises
Round 3
Exercise A: 15 frog stance hip thrusts
Exercise B: 45 second hip thrust hold
Round 4
Exercise A: 8 single leg hip thrusts (each side)
Exercise B: 10 good mornings