3-MINUTE BOOTY LIFT

Work smarter, not harder. To really firm, tighten, and lift your glutes, you need to target all the right muscles. This means you should do more than just squats.Varying your exercises helps you work the different muscles that make up your glutes. The best butt exercises are those that concentrate on the butt, really targeting and strengthening those muscles.

It requires no fancy equipment and can be done in a small space, such as a bedroom or a living room.Cycle through these exercises, performing each for 60 seconds with no break in between. Rest for 30-90 seconds before repeating.

Beginner: 1 cycle
Intermediate: 3 cycles
Advanced: 5 cycles



Exercises:

1. Donkey Kicks (right leg)
2. Donkey Kicks (left leg)

Donkey Kicks Exercise For Legs On White Background. Healthy Lifestyle.  Workout For Legs. Exercises For Women. Royalty Free Cliparts, Vectors, And  Stock Illustration. Image 68841762.

Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.

  • Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
  • Return to start position to complete one rep. Do 20 on each side, two to three times.


3. Fire Hydrant Kicks (right leg)
4. Fire Hydrant Kicks (left leg)

donkey-kick-fire-hydrant-combo copy - In Shape Athletic Club

How to do it: Start kneeling on all fours (on carpet or a mat) with your arms extended under your shoulders and knees bent under your hips. Lift your left knee off the floor, bending your left heel in closer to your body [A]. Next, lift left knee (keeping it bent) straight out to the side of your body, trying to bring it up to hip height [B].

5. Weighted Glute Bridge

The Barbell Glute Bridge and the Dumbbell Glute Bridge - FitandFunNow.com

A largely underappreciated exercise that isolates the glutes, strengthens the hip flexors and increases core stability. Lay on your back, bend your knees and position the feet slightly wider than hips width apart and firmly locked on the ground. Place a light dumbbell on each of the hips and lift them by tightening the glutes, thighs and abs, and explosively thrusting your hips upwards. On the way up, squeeze your buttocks as hard as you can. In the final position, the body should form a flat line between the knees and shoulders. Perform 3 sets with 15 repetitions each.

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.
LOSE WEIGHT 3X MORE EFFECTIVE