We don’t always have the time we want to work on that beautiful booty. But when you’ve worked hard to get the shape you want, you know how important it is to squeeze in some booty workout love — and squeeze those bums!
Here’s a quick, kick-your-butt workout (no weights) for a 5-minute booty burn.
1. Floor Jacks
This is a good move to first warm up the lower back, glutes and hamstrings. Laying on the floor, you simulate jumping jacks but isolate the movement to your glutes. On your belly, raise your legs, head and arms, and move the legs and arms the same way as you would in a jumping jack, squeezing those glutes together. Pump your legs as fast as you can but keep them steady and glutes engaged for maximum burn. Pump for 30 reps. Rest for a few seconds between, then repeat 3-4 times.
2. Superman and Bird Dog Combo
Also called the superdog, this move targets your glutes, core and hamstrings in a combination move of the superman and bird dog poses. With one leg bent, knee on the ground and foot flexed like the bird dog pose, you then outstretch the opposite leg and arm for repeated pumps like you would in the superman pose. By lifting the body up, the pose puts more demand on your glutes and core. Here’s a video of the move. Pump 20 times, then switch legs. Repeat 3-4 times.
3. Booty Blaster
This move may not seem like much but it will definitely get your glutes fired up. Using a counter, barre or other tall surface, raise one leg behind you (into attitude derriere for any ballet junkies), knee bent and toes pointed. On supporting leg, bend knee slightly. Begin to pump raised leg back toward your head. Pump leg 20 times, then switch legs. Repeat 1-2 times. Note: Keep your hips square and elevated so that you focus on using your glutes to pump the leg.
See Also: What Workouts Exercise Your Booty?