Looking to tighten your butt and firm your glutes? This 10-minute booty workout with Maggy Boyd will strengthen, tighten, and tone your butt, quads and hamstrings.
You need: a mat, horizontal bench or any 2 high platforms (you can use chairs if at home) and some weights.
Do one set of each exercise back to back, with little to no rest in between moves. After the last exercise, rest one to two minutes, and repeat the full circuit two more times.
1. Squats
No booty workout is complete without them.
- To begin, start off with your feet shoulder width apart and chest up.
- Squat as low as possible.
- Pay attention to form. The knees should be over your toes, the back is straight.
- Slowly return to the starting position. Squeeze the glutes at the top.
2. Elevated Gobet Squat to Deadlift
You can do this exercise with or without platforms.
If you have platforms, set them up hip distance apart.
- Set platforms or chairs hip distance apart.
- Get onto the platforms. Feet parallel, chest up.
- Squat as low as possible.
- When you are going up, bend over as far as possible.
- Keep your knees over your toes.
- Keep your back straight and your abs tight.
If you have no platforms:
- Put feet shoulder width apart and chest up.
- Squat as low as possible.
- When you are going up, bend over as far as possible.
- Keep your knees over your toes and back straight.
- Do 12-15 repetitions.
3. High Step Ups
If you do the High Step Ups exercise at home, use a chair. Before starting, make sure it’s stable and safe.
- Stand up straight with your feet apart and arms at your sides.
- Lift your left foot and place it on the platform. Pay attention to your heel. It should be in the middle and not hanging from the platform.
- Then pull up your right knee to your chest.
- Return back to the starting position and repeat with the other leg.
4. Squat Jumps
Jump Squats can build strength-speed, power, improve rate of force development. For more advanced trainees, try Dumbbell Jumping Squat.
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, then engage your core and jump up.
- Land with soft knees, lower your body back into the squat position to complete one rep.
- Land as softly as possible.
- Remember to squat low, jump high, with chest up.
Note: To prevent any strains and back injures, use your whole foot to jump, not just your toes, and try not to let your shoulders lean out beyond your knees.
5. Weighted Walking Lunges
You can use dumbbells, barbell or kettlebells. Weighted Walking Lunges strengthen the leg and core muscles.
- Place a barbell across your upper back or grasp a dumbbell with each hand.
- Stand with your feet about 8 inches apart, toes facing forward.
- Take a lunge forward. Keep your abs drawn in and your upper body straight.
- Slowly lower one knee down as if kneeling down.
- Lower your body to just above the floor. Hold for a moment before pushing off with the back foot.
- Repeat the exercise with the other leg.
6. Crab Walks
- Assume a wide stance with your toes facing out and your knees bent.
- Place your hands behind your head or in front of you.
- Walk forward one step at a time for as far as you can.
- Turn around and return to your starting position.
Note: By keeping your toes turned out, you will keep your inner thighs engaged .
Modification: For more challenging moves, hold a 10-pound plate at your chest.
7. Swiss Ball Roll In
- Lie on your back on the floor and put both feet on the stability ball.
- Place your arms by your sides for balance.
- Lift your hips off the floor.
- Now bend your knees and roll the ball towards your butt.
- Push your hips up until you form a straight line between your knees, hips and shoulders. Squeeze your glutes.
Note: If you get a cramp in the back of your legs or calf muscles, take a rest until you can continue.
8. Donkey Kicks
Donkey Kicks, also known as Glute Kickbacks, are perfect to firm your butt. The key is contracting the glutes throughout the entire exercise.
- 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.
- Keep your core tight.
- Raise your left knee several inches higher, as if making pulses, then hold the top position for several seconds to squeeze glutes.
- Lower your leg in a controlled movement back to the starting position.
- After 12 reps, do the same with the right leg.
I hope you enjoyed this butt workout. Please like and share the video if you did and follow us on top.me!
