This 10-Minute Butt Exercise Targets Your Decrease Physique From Each Angle

Forget those long (often boring) workouts: if you focus on one major muscle group at a time, you can seriously feel the fire in less than 10 minutes. Yeah that’s all it takes

That’s exactly what you do with these bodyweight exercises from trainer Katie Austin (yes, she’s Denise Austin’s daughter!). Your home workout offers a mix of movements that will work your bum and legs from all possible angles so that you are effectively and efficiently targeting not only the larger muscles, but the smaller muscles in these groups as well. Think: not only your Glute Maxi, but also your Glute Med and your Piriformis.

This challenges the muscles in new ways, Austin says, as does the mix of full-range movement and smaller, pulsating movements.

(Also Read: The Simple Home Exercise Plan For Weight Loss)

Don’t forget: the benefits of having a strong butt go beyond the looks of healthy, round booty. Austin said strong glutes can protect your back as they help you maintain proper body alignment so that you can move about with ease in your day-to-day life. From running to sitting and standing, you’ll notice the difference in strength as you prioritize strengthening your back chain.

So, follow these exercises from Austin to achieve this. All you need is 10 minutes and space the size of a yoga mat.

How it works: Follow the exercise below for the specified number of repetitions. Do this routine three times a week for the best results, Austin says.

What you will need: Just your body!

10 minute bodyweight butt workout

Warm up: Do jumping jacks for 20 seconds, making sure to take a full breath as you move. Then, in a squat position, place your hands on your thighs and take deep breaths in and out as you twist to either side and drop the opposite shoulder in the direction you are twisting.

Folded squat

ONE. If your feet are wider than hip-width apart, rotate your feet slightly outward and lower yourself into a squat so your thighs are roughly parallel to the floor

BB Drop an inch lower, then lift an inch. Keep pulsing.

Side to side plié squat

ONE. If your feet are wider than hip-width apart, rotate your feet slightly outward and lower yourself into a squat so your thighs are roughly parallel to the floor and hold.

BB Put your hands behind your head and bend to the right from your waist so that your right elbow moves towards your right thigh.

C. Return through the middle and bend to the left from the waist so that the left elbow moves toward the left thigh. Repeat, side by side.

Do a total of 12 reps, 6 per side.

Side lunge

ONE. From standing, step to the right and send your hips back as you bend your right knee. While doing this, keep the weight forward in your heel, knee, and toe.

BB Push through your right heel to get back up. Repeat for 10 repetitions.

C. Then, lower yourself into the side lunge and push your heel off to bring the leg straight up and to the side, balancing on the right leg.

DD Lower your foot back into a side lunge, let your hips back, and bend your knee. Repeat for 8 repetitions.

EE Then switch sides to perform 10 repetitions followed by side lunges on the left side 8 repetitions the side lunge with the leg lift.

Knicks lunge

ONE. Start standing with your feet together. Step back diagonally with your right foot until you reach the 4 o’clock position. Bend both knees 90 degrees and keep the front knee above the ankle.

BB Go through the front heel to get back up.

C. Repeat with your left foot stepping back. Keep switching sides.

Do 20 repetitions in total, 10 per side.

Reverse lung

ONE. From a standing position, step back with your right foot directly behind you and bend both knees 90 degrees. The front left knee is just above the ankle and the back right knee hovers just above the floor.

BB Go through the heel to get up again.

C. Repeat this time and step back with your left foot. Keep switching sides.

Do 10 repetitions in total, 5 per side.

Reverse plyo lung

ONE. Repeat the same pattern of movement for the reverse lunge as above, but instead of stopping before switching sides, jump up and switch legs in mid-air.

BB Land gently and switch sides.

Do 20 repetitions in total, 10 per side.

Glute Bridge series

ONE. Lie on your back with your knees bent and your feet planted close enough to your butt that you can almost touch them.

BB Ride through your feet and squeeze your glutes to lift your hips. Press and hold the top for 15 seconds.

C. Lower your hips back down and raise your right leg towards the ceiling.

DD Ride through your left foot and squeeze your glutes to lift your hips and perform a one-legged gluteal bridge. Lower your back down and Repeat 10 repetitions.

EE Repeat the one-legged bridge with your right foot down for 10 repetitions.

FF Next, put both feet down, push through your feet and squeeze your glutes to lift your hips up.

G. Pivot hips to the right. Then through the middle and to the left. Repeat, alternating sides for A total of 10 repetitions, 5 per side.

Lift a leg

ONE. Start on all fours, shoulders over wrists and knees under your hips.

BB Lift your right knee and drive your heel straight up and back, keeping your back flat and the core tight.

C. Pull your knee back towards your chest and Repeat 10 repetitions.

DD On the last rep, keep your leg straight behind you and pulse your outstretched leg towards the ceiling 25 repetitions.

EE Repeat the leg raises on the left side for 10 repetitions and the Pulse for 25 repetitions.

Jump squats

ONE. Start standing with your feet hip-width apart. Lower your hips down and back and bend your knees into a deep squat.

BB Go through your feet and jump up, straightening your knees and hips.

C. Land gently with your knees bent, then return to a crouch and repeat the process.

Do 15 repetitions.

(Also Read: 5-Move Resistance Band Workout To Target Your Butt)

SHAPE and the SHAPE logo are registered trademarks of TI Gotham Inc., used under license. © 2019 TI Gotham Inc., a subsidiary of Meredith Corporation. All rights reserved. Complete or partial reproduction without written permission is not permitted.

Comments are closed.