This 15-minute workout can help you sculpt a good round booty

If you do not have round and elastic buttocks naturally you should not worry. You can make the buttocks of your dreams yourself. At the same time, if you can not go to the gym for some reason, you can easily do all these exercises at home.

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You can find a crazy amount of different exercises for pumping up your butt on the Internet but not all of them are equally as effective and good.

This set of the following exercises can decrease excess fat in your buttocks, remove cellulite, make your buttocks more elastic and slightly increase their volume. Perform this workout every day, you will spend no more that 15 minutes on it but the results will be great.

Do each exercise for 40 seconds and then take a 5-second pause. If you want to get even greater results increase the time spent performing each exercise.

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#1. Jump Squats

– Stand with your feet shoulder-width apart.

– Start by doing a regular squat, then engage your core and jump up explosively.

– When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

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#2. Glute Kickback

– Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.

– As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.

– Go back to the initial position as you inhale and now repeat with the left leg.

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#3. Knee Push-Ups

– Start in the same position as a push-up, and keep your knees in contact with the floor as you press up, lifting your upper body.

– Keeping your knees on the floor reduces the total weight you need to lift to complete the motion, while still retaining many of the push-up’s benefits.

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#4. Burpee

– Begin in a squat position with hands on the floor in front of you.

– Kick your feet back to a pushup position.

– Immediately return your feet to the squat position.

– Leap up as high as possible from the squat position.

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#5. Frog Hops

– Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.

– Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again.

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#6. Up-Down Plank

– Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.

– Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.

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#7. Swimming Pilates

– Lie on your stomach with the legs straight and together. Keeping your shoulder blades settled in your back and your shoulders away from your ears, stretch your arms straight overhead. Pull your abs in so that you lift your belly button up away from the floor.

– Reaching out from center, extend your arms and legs so far in opposite directions that they naturally come up off the floor. At the same time, get so much length in your spine that your head moves up off the mat as an extension of the reach of your spine.

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