Think of your favorite song and play it in your head. Add this workout to that song, and by the time that song is done, you’ll be closer to having a stronger and firmer rump. 5 minutes doesn’t seem like much time, but when you finish this work out, your butt will feel like it’s been an hour. This is a quick but challenging, muscle-specific workout that will get results even in your busy life. Time is always on your side, you just have to utilize it correctly.
Equipment Needed: Interval Timer (Gymboss is a free app download), 2 heavy weights (think 20-25 lbs), bench, step, yoga mat or flat surface
What to Do: Review the workouts below and watch the videos to become familiarized with each exercise. Perform each exercise for the specified time, and jump into the next exercise immediately. No rest needed! Repeat two times. Whichever foot you lead with the first time, make sure to switch and lead with the other foot on the second circuit. Perform this workout two times per week to reshape the butt.
1. Glute Kickbacks – 30 seconds each side
2. Reverse Flutter Kicks – 1 minute
3. Stiff Legged Dumbbell Deadlift – 1 minute
4. Dumbbell Step-up – 30 seconds each side
5. Bulgarian Split Squat – 30 seconds each side
Reverse Flutter Kicks
Stiff Legged Dumbbell Deadlift
Bulgarian Split Squat
Have a little more time? Check out some other exercises that will firm and tighten your butt. You can never perform too many butt exercises:
Beginner’s Butt Blasting Workout
Fat Blasting, Butt Tightening Workout
Glute, Butt, Bootie Challenge