20-minute butt workout that can help sculpt cute booty
Most people want to have a fitter butt, this workout targets it precisely. This easy and efficient 20-minute workout develops a rounder booty and makes it look sculpted, shaped, and toned. It will make your butt shapely and round with just 4 exercises. However, it is worth noting that these easy exercises have to be sustainably and routinely repeated.
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The wish to have a rounder rear and the need for a butt workout is common for many people. Many exercises simply do not work or work less than desired. The key is to work out as much as possible to train the glute muscles, as well as the quad muscles.
This workout is easy and a no-brainer, it is well selected to target the necessary areas for a greater result. There are only eight moves but they are all precise. Do this workout repeatedly and get a rounder butt.
#1. Hip Extension with Leg Lift
- 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. This 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.
- On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand on your body.
- Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the left knee up while keeping the feet together.
- Pause at the top of the movement and slowly lower your left knee down to the starting position.
#3. Bodyweight Squats
- Stand with your feet hip-width apart. Your toes should be pointing straight ahead or only slightly outward. Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. Keep your back straight at all times.
- Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes. Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.
#4. Fire Hydrants
- Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90-degree angle. Try to relax your core so that your back and abs are in a natural position.
- Maintain this posture as you raise your right knee and bring it as close to your chest as you can. Now raise your right thigh out to the side, keeping the hips still.
- Kick your raised leg straight back slowly until it is in line with your torso. Reverse the movement to return to the starting position.
#5. Donkey Kicks
- 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.
#6. Plank Leg Lifts
Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
- Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.
- Slowly lower the leg to the starting position and repeat with the other leg.
#7. Lateral Lunges
- Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.
- Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.
- Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.
#8. Forward Leg Hip Swings
- Stand tall holding onto a pole, wall or stationary object for support.
- Engage your abs as you swing your one leg as far out to the side and then across the stationary leg as you comfortably can. Don’t just let gravity pull the leg – actively use the muscles!
- Switch sides once you have completed repetitions on the first leg.