Quick butt workout for busy women.
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 workout 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.
5 Moves to Get a Bubble Butt
What you need: yoga mat or soft surface; chair or desk for stability; interval timer
What to do: Perform the routine below for the designated amount of time and circuit for your fitness level.
Beginner Workout: Complete the circuit once, three times weekly, and gradually increase until you are able to complete two circuits at one time. Perform each exercise for 30 seconds, rest for 15 seconds, and then move on to the next move.
Intermediate to Advanced Workout: Complete 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. Body Squats
4. Squat with Alternating Side Leg Raise
5. Squat Jump
Single Leg Bridge
Alternating Side Lunge
Squat with Side Leg Raise
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