You need Just 15 Minutes To Sculpt a Perfect Butt In a Month With These 5 Exercises

If you really want to perk up your peach, all-day-everyday squats aren’t going to cut it. You need to remember to target all the muscles in your booty, especially your hamstrings.

That’s because strong hammies lift your tush, power your cardio, and help prevent knee and low-back pain. While any exercise that trains them naturally recruits your glutes, the opposite can’t be said. To fully activate those muscles, you need to zero in on two movement patterns: hip extension (think deadlifts) and knee flexion (like leg curls).



Where to get started? Try this 15-minute circuit workout that targets those often-forgotten but oh-so-important muscles on the back of your thighs, created by Mike Robertson, C.S.C.S., president of Robertson Training Systems and co-owner of Indianapolis Fitness and Sports Training in Indianapolis.

To try it out, follow the moves below. Crank though three sets of the first move, resting 60 seconds in between sets. Complete 2A and 2B as a superset: Perform each as instructed without resting in between, rest up to 60 seconds, and repeat for three total sets. Complete the last move the same as the first.

Use these 5 exercises to have a perfect butt.

Wall Sit

How to Do the Wall Sit: Techniques, Benefits, Variations

Stand tall against a wall with your head and back touching the wall.

Position your feet so that they are shoulder-width apart and a few inches away from the wall.

Rest your arms at your sides.

Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position



Return to starting position by straightening your knees and standing tall again.

Donkey Kick

Image result for Donkey Kick"

Position yourself on all fours on a mat.

Position your hands underneath your shoulders and place your knees under your hips.

Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.

Lower the knee without touching the floor and repeat the lift.

Once you’ve completed the reps on the right leg, switch legs.

Tip Toe Squat

Image result for Toe Squat"

This Fit in 10 move boosts the toning power of a traditional squat using nothing more than your body weight. When you lift your heels and roll onto your toes, your thighs and calves work harder and your core engages to help you stay balanced.

TRY IT Stand with feet hip-width apart, abs engaged, and chest lifted. Hinge at hips and lower into a squat (A). Lift heels (B), then straighten legs to return to standing (C). Lower heels and immediately move into next squat. Continue for 30 seconds.

Glute Bridge

Image result for Glute Bridge"

Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.

Place your hands out to your sides palms flat for stability.

Raise your glutes off the floor by extending your hips upward while pushing down through you heels.

Continue until your back, hips and thighs are in a straight line. Hold for a count of one.

Return to the start position by lowering your hips back to the floor.

Pause then repeat.

Marching Hip Rais

Image result for singelHip Raise"

Lie on an exercise mat with your knees bent so that your feet are flat on the floor.

Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.

Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.

Return to the start position by lowering your hip to the floor.

Complete all the repetitions for one set before changing legs.

These five moves will alter the way that your butt looks in weeks. You need to be consistent with your work out to achieve your goal. Ckech all of these exercises.