Today I am back with a quick butt workout that will take you less than 30 minutes! The circuit is composed of 7 exercises and you can repeat it 2 to 3 times with taking 30 seconds in between sets! Good luck :
Body weight squat – 20 repetitions
Stand with your slightly wider than your hips. Your toes should be pointed slightly outward.As you squat sown, focus on keeping your knees in line with your feet. Squat down until your hip join is lower than your knee.
Heel sky raise – 20 repetitions/leg
In a table top position, your hands should be shoulder width and your knees straight below your hips. Put one leg out straight and flex your foot. Focus on lifting this leg from your butt and slowly raise your leg from the ground until it’s in line with your body and lower back to the ground.
Dumbbell deadlift – 20 repetition
Begin in a standing position with a dumbbell in each hand. Start the movement by flexing your hips, slowly pushing your butt as far back as you can. When your hips cannot perform any further backward movement, pause, and then slowly return to the starting position by extending the hips.
Hip raise – 20 repetitions
Lie down on the ground and arms straight out from sides. Place your feet flat on the floor about a foot away from your butt. Start exercise by squeezing your glutes and raising your hips up until your body forms a straight line from your knees to your shoulders. Hold for at least 5 seconds, then lower back down.
Abductor knee raise: 20 repetitions /leg
In a table top position, try to relax your core so that your back and abs are in a natural position. Raise your right thigh out to the side, keeping the hips still. Reverse the movement to return to the starting position.
Single leg glute bridge – 20 repetitions/leg
Lay on the floor with your feet flat and knees bent. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground. Extend as far as possible, pause and then return to the starting position.
Sumo dumbbell squat – 20 repetitions
Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width. Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Press mainly with the heel of the foot to bring the body back to the starting position.
See you soon ❤️
My name is Ellie, I am on a journey to a healthier life and newbie blogger! I am a recent grad school graduate in marketing and communication, and will be starting my new job at an airline company in New York soon! I will be sharing with you my workouts, meals and everything in between!
I can't wait to start this adventure with you guys!
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