5 Moves to Get a Bubble Butt

5 Moves to Get a Bubble Butt

Quick workouts lasting 4 to 10 minutes can be just as effective as longer routines. The key is to perform the prescribed exercises using correct form, taking recommended rest periods, and completing the workout three times per week. The 5 Moves to Get a Bubble Butt is designed to lift, round, and build the gluteal muscles.

TIP: As you perform the following exercises, keep your focus on the butt muscles by keeping them tight throughout the move. Also, a great way to way to lift the butt is by doing small pulses throughout the day. For example, squeeze and release your butt muscles as often as possible. It’s easy to perform this effective lift when in the shower or preparing dinner.

Equipment needed: yoga mat or soft surface; chair or desk for stability; interval timer (recommend Gymboss app, it’s free)

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What to do:

Beginner Workout: Perform one circuit three times weekly and gradually increase until you are able to complete two circuits at one time. Perform each exercise for 30 seconds and rest 15 seconds after each one.

Intermediate to Advanced Workout: Perform two circuits three times weekly. Perform each exercise for 1 minute and rest 30 seconds after each circuit.

1. Single Leg Bridge (each leg: perform 30 seconds for beginners and 1 minute for
intermediate to advanced)

2. Alternating Side Lunge
3. Full Range-of-Motion Squats
4. Squat with Alternating Side Leg Raise
5. Squat Jump

Single Leg Bridge

Alternating Side Lunge

Full Range-of-Motion Body Weight Squats

Squat with Side Leg Raise

Squat Jump

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10 Comments on "5 Moves to Get a Bubble Butt"

  1. Melissa  August 2, 2016

    It’s really working that you so much

    Reply
  2. Sam  April 19, 2017

    When do you see results?

    Reply
  3. Brenda  June 7, 2017

    I’ve been doing all the workouts, but no one seems to notice. Am I doing something wrong?

    Reply
  4. Emily  June 10, 2017

    It’s working so well, thanks so much! <3

    Reply
  5. Kiara Reed  October 8, 2017

    does this work 4 real??? I have fast metabolism so Idk

    Reply
  6. Alice  October 15, 2017

    I have an ok butt already but I have a tire ring and back fat so do these also work for that area? But these sound great, thanks !

    Reply

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