15 minutes round buttocks workout

Flat stomach and thin waist not only look good themselves, but help your hips look a little bit wider. That makes your shape more attractive, as waist to hip proportion is one of the most important for the women’s bodies. You can gain all of these benefits with the help of 8 simple exercises. Here they are.

These exercise are the basic ones to keep your belly muscles flat. Actually, they make muscles of all the whole core corset work. However, if you find that they are not enough for you, you can add Swimmer exercise and One leg Row.



#1 Swimmers

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-Swimmers are a great way to work your whole body whilst giving your lower back a workout.

-Lie on your stomach and squeeze your glutes as hard as you can, raising both legs off the ground.

-Reach forwards with your arms, keeping your palms facing downwards a few inches above the ground.

-Lift your alternate arm and leg up into the air, squeezing all of the muscles from your shoulders down to your glutes. This is one rep.

-Repeat with the other arm rapidly.

#2 Forward Lunge

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-A great variation on the forward lunge that will help hit additional small muscle groups.

-This is performed in a very similar way to a standard lunge.

-Stand with your feet hip width apart. Place your hands on your hips.

-Step backwards with one leg, lowering down on the other until your knee touches (or almost touches) the floor. Your front foot should be directly below your knee.

-Push back off of your back foot and raise up to your initial position. This is one rep.

-Repeat with the other leg.

#3 Plank runner

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-Hold yourself in a high plank position, squeezing your core.

-Raise your knee towards your elbows without changing your hip height or spine position, bringing your leg forward with it.

-Fire your leg back into its original position. This is one rep.

-Repeat rapidly with the other leg.



#4 Squat calf raises

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-Calves are worked out in many leg exercises, but here is something just for them!

-Stand with your feet hip width apart and your feet flat on the ground, or with the ball of your feet slightly elevated on a platform.

-Tense your calves, slowly raising up to the balls of your feet. Hold for 2-3 seconds.

-Slowly lower back down until your heels touch the floor. This is one rep.

#5 Deadlifting

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-Place a barbell in front of you, and stand behind it with your shins touching the bar, with your feet hip width apart. Keep facing directly in front of you for the entire movement.

-Lower yourself down, grabbing the bar just wider than your feet. Either have your palms facing backwards, or have one forwards and one backwards. This reverse grip helps prevent the bar from rolling, which may be an issue as you lift heavier weights.

-Whilst holding the bar, squeeze your shoulder blade together and tighten your core. It is essential that you keep your spine in a straight, neutral position. Do not bend it when performing a deadlift. -The deadlift is quite a straightforward movement, the difficulty comes in because you can easily injure your lower back if you’re not careful.

#6 Deep squats with weight on your shoulders

-This variation of the barbell squat hits the insides of your legs more.

-Perform this just like a standard barbell squat, but place your legs wide enough apart that your toes point out at a 45 degree angle.

#7 Single Leg Row

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-These are great exercises to lift and round buttocks. These throw in a lot of instability, making them a great way to challenge yourself whilst still requiring no equipment.

-Stand with your knees slightly bent.Raise one foot slightly off the ground, keeping the slight bend in your other knee.

-Bend from your hips, lowering your torso as far forward as you can. As you bend over, raise your other hands out above your head, or to your side for balance.

-Squeeze your glute, raising your other leg back behind you. Squeezing for 2-3 seconds.

-Slowly lower your leg and raise your torso until you’re in your starting position. This is one rep.

-Repeat for the other leg.

#8 Jumps and Lunges

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-Jumping lunges are amazing exercises to lift and round buttocks. Jumping lunges are another great variation to work on some explosive strength and variety!

-Stand with your feet hip width apart. Place your hands on your hips.

-Step forward with one leg, lowering down on the other until your knee almost touches the floor. Your front foot should be directly below your knee.

-Push up explosively off of your front foot, trusting your knee upwards and pushing upwards off your back leg to jump into the air.

-Whilst in the air, swap your legs over so you land into a lunge on your other foot.

-Repeat with the other leg.