Butt been feelin’ a little bit down in the dumps? Maybe the droopy booty’s in need of a little lift? No problem! SkinnyMs. has the perfect 7-Minute Butt Lifting Workout to put your behind back up where it belongs. Many butt-lift workouts might seem too hard or overwhelmingly complex. Fear not. We have the princess of all glute workouts. She’s fierce and effective, yet gentle and kind. Ready to hear more? Read on below!

SkinnyMs. has cleverly set this 7-minute butt lifting workout up so that it leaves very little room for confusion and pretty much ZERO room for excuses. It’s short and sweet and requires very little equipment: just a set of dumbbells, a free interval timer app (try Gymboss), and your booty. Need a little extra convincing? Try taking a photo of your behind today. Then follow this workout for a week and take another photo at the end. Looking a little perkier? Even just a tad? Keep going! It only gets better from there.

Equipment Needed: set of medium-heavy dumbbells (10-20 lbs), interval timer (Gymboss is a free app)

What to Do: Perform each exercise for 1 minute with no rest in between. If completing multiple rounds, rest for 1 minute. Perform this workout 3 times a week on non-consecutive days.

Beginner’s Level: 1 round
Intermediate Level: 2 rounds
Advanced Level: 3 rounds

Dumbbell Plie Squat
Image result for Dumbbell Plie Squat gif

– Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.

– Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.

– Do as many squats as you can for 30 seconds.

Straight Leg Glute Kick Backs (Left then right leg)

Image result for Straight Leg Glute Kick Backs gif

– Position yourself on the ground supporting yourself on your hands and knees. Push your leg bacjward. – Brace your core and maintain a flat back as you kick your left leg back and up.
– Slowly return your leg to the starting position, not allowing the knee to touch the ground. Repeat the movement.

Dumbbell Squats

Image result for Dumbbell Squats

– Stand up straight with a tight core and flat back. Position your feet wider than shoulder-width. Your toes should be facing out diagonally.

– Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.

– Complete this wide stance squat by having your thighs come parallel with the ground. Pause and slowly return to the starting position without locking your knees.

Clock Lunges (Right then left leg)

Image result for Clock Lunges gif

This type of lunge also allows you to work your glutes and thighs, while targeting the major muscles of the lower body. Plus, side lunges limit the impact on the knees.

  • Stand straight with your feet and knees together.
  • If comfortable, hold a pair of dumbbells.
  • Take a large step with your right foot to the right side.
  • Slowly lunge toward the floor, without the right knee extending past your toes and keeping your left leg relatively straight.
  • Now, push off using your right foot to return to the standing position.
  • Repeat the same process with the other side.
  • Do three sets of 10 on each side.
  • Repeat this exercise 3 times a week.

Goblet Squat

Image result for Goblet Squat gif

Begin with your feet about hip-width apart and your toes pointing forward. Keeping your knees directly above your ankles, sit back into a squat. Press into your heels and pulse in this position as you turn both feet out about 45 degrees, then back to the starting position.