15-minute workout: tone your butt and thighs

Muscle training is all about hitting specific aims to achieve your results. If you want strong arms you should work out your biceps and triceps. Do you want to have a sexy back? You should focus on exercises that work your back and shoulders.

But your gluteal muscles should be trained in a different way and if you want to sculpt your buttocks and hips you should work hard and perform special gluteal exercises.



If you dream about having a firm butt this workout was designed especially for you. JB Berns is a personal trainer from New York City and the author of “Do It or Age Quickly” who created a fifteen-minute workout to tone your gluteal muscles.

These exercises are very easy-to-follow and effective and you do not need to buy any sports equipment as all you need to have is a mat and a chair.

His training routine consists of easy moves such as triangle, glute squeeze, hamstring curl, standing abduction, frog squats and lying abduction.

If you want to define your gluteal muscles, make your buttocks bigger and improve the shape of your legs you should do this workout two or three times a week. But If you want to reduce fat you should focus on cardio and weight training for the lower body and use these exercises once a week.

If you are ready to try this workout routine scroll down to see further instructions. Perform this training routine regularly to attain the desired shape of buttocks and make them look bigger and rounder.

#1. Triangle

Image result for triangle abs exercise

1. Kneel on your left knee, extend your right leg to the side, place your left hand on the floor and place your right hand behind your head.

2. Bring your right knee toward your right elbow and squeeze.

3. Return to the starting position, repeat, and then switch sides.

#2. Hamstring Curl

Image result for Hamstring Curl exercise

Brace your abs and raise your hips into the air as described above, but keep your knees straight.

From there, bend your knees and roll the ball back toward you. Keep your hips elevated throughout the set.



#3. SQUAT BAND HIP ABDUCTION

Image result for SQUAT BAND HIP ABDUCTION

1. Place a resistance band around both ankles, keep your feet shoulder-width apart and squat.

2. As you stand up, switch your weight to the left leg and raise your right leg out to the side.

3. Return to the squat position and then repeat with the left leg.

#4. Frog Squats

Image result for Frog Squats"

1. Sit back with your feet in a wide stance and with the toes turned out at an angle.

2. Jump forward and up, land on your toes and squat.

3. Jump back and return to the starting position.

4. Repeat this back and forth movement until the set is complete.

#5. Lying abduction

Image result for Lying abduction
#6. Glute Squeeze

Image result for Glute Squeeze

These are the steps to performing Glute Squeeze

1) Stand behind step right right foot resting on top.

2) Press into the right foot and lift the back leg straight behind you squeezing the glute.

3) Return left leg to floor and repeat for desired number of reps. Switch sides.