Tight on time? You can still get a tight butt with our 7 minute glutes workout. Do this once a day and you’ll have a perfectly shaped and toned butt in no time.
You will need a yoga or exercise mat, an exercise ball and elastic bands.
Kneeling Glute Lift With Pulses
Kneeling Glute Lift With Pulses or Glute Kickbacks is an easy but very effective exercise.
Works: glutes
How to do:
- Get on all fours with your knees directly under your hips and your hands beneath your shoulders.
- Lift your left knee off the floor and flex your left foot.
- Raise your left knee several inches higher, as if making pulses, then hold the top position for several seconds.
- Lower your leg in a controlled movement back to the starting position.
- Repeat with the right leg.
- Work each leg for 30 sec.
Tip: Don’t hyper-extend your lower back. To add intensity, place a 3- to 5-pound weighted ball or dumbbell behind one knee.
Rest for 30 sec.
What follows is a super set – no rest between the next two exercises!
Ball Bridge
Works: glutes, hamstrings, calfs
How to do:
- Lie on your back on the floor and put both feet on the stability ball.
- Place your arms by your sides for the balance.
- Lift your hips off the floor.
- Now bend your knees & roll the ball towards your butt.
- Push your hips up until you form a straight line between your knees, hips and shoulders.
- Continue for one minute.
Tip: If you get a cramp in the back of your legs or calf muscles, take a rest. Slowly build up until you can perform a full set.
Elastic Band Bridge
Works: glutes, hamstrings
How to do:
- Lie on your back with your legs bent and your feet firmly on the ground.
- Place an exercise band across your hips and hold the ends of the band on the floor either side of you.
- Now, lift your butt off the ground until you form a straight line between your knees, hips and shoulders. Your hips should be pressing up against the resistance band.
- Lower your butt back down to the ground, but don’t touch the floor.
- Continue for one minute.
Tip: You can make the exercise harder by doubling up the exercise band to increase resistance. The tighter you pull the band over your hips, the more resistance it will generate.
Rest for 30 sec.
Squat With Kickback
Works: glutes, quadriceps, hamstrings
How to do:
- Stand with your legs shoulder-width apart and your arms at your sides.
- Move into a squat position and put your weight on your heels
- Lift up your right leg straight behind you, while keeping your hips pointing forward (don’t twist them to the side) and extending arms forward.
- Return to starting position and switch sides.
- Continue alternating sides for one minute.
Tip: Ensure you keep your back straight and look straight ahead throughout the range of motion.
Rest for 30 sec.
Exercise Ball Side Leg Lift With Rotations
Works: glutes
How to do:
The butt is made up of three layers of glute muscles. By adding rotations, you ensure that you work all three muscles to sculpt the butt from all angles.
- Kneel next to a stability ball and lean over the ball with your left side. Then extend your right leg out sideways with your foot on the ground.
- Now lift your extended right leg off the floor until it’s level with your hip.
- Hold this top position and rotate your leg in a circular movement clockwise. Lower your leg.
- Repeat this move, this time rotate your leg anti-clockwise.
- Complete one set with your right leg and then repeat with your left leg. Work each leg for 30 sec.
Tip: Your supporting leg is also working hard and will get tired as well.
