This 15-minute workout will literally take your butt to the next level.
You will need:
- 15-inch or higher step stool or bench
- Dumbbell (choose a weight you’re comfortable with)
- Swiss ball (any size you prefer)
The Warm-Up:
Complete one set of each of these 3 moves.
Glute Bridges
Lie flat on the floor, bring your heels close to your butt and plant your feet firmly on the ground. With your hands rested behind your head, lift your butt up in the air, forming a bridge shape with your body. Make sure the movement is slow and controlled—no resting your butt on the floor. Keep your core locked tight. Contract your glute muscles with each rep. Exhale with each contraction. Repeat 15 times.
Swiss Ball Rear Leg Raises
Lie facing down on the Swiss ball, with the ball positioned right under your hips. Your hands should be firmly planted on the ground just below your shoulders and your toes should be lightly touching the ground. Lift your legs behind you until your body forms a straight line. Squeeze your butt muscles as firmly as you can. Slowly lower your toes back down to the ground and repeat 15 times.
Bouncy Squats
Stand with your feet about shoulder-width apart and toes slightly pointed outward. Drop down into a squat, as low as you can go, then rise up to a 90-degree bend of your knees and drop back down to the bottom again, then stand all the way up. This is one rep. Repeat 20 times.
The 15-Minute Workout:
Complete each of these 3 exercises as a circuit, for 15 reps each, 3 times.
Flamingo Step-ups with Back Lunge
Start with one of your foot up on your 15-inch, step to the top, making sure to press into the bench with your heel, and raise your other leg up into a bent flamingo leg position. As you are lowering down, instead of stepping straight to the floor, you’ll step back further, going into a back lunge position. Never take your foot off the original starting position. Do 15 reps on one side, then switch and continue for 15 more reps.
Swiss Ball Assisted Deep Squats with Dumbbell
Stand against a wall, facing out, placing your Swiss ball between you and the wall, against your back, at the height of your waistline. Hold your dumbbell just under your chin with two hands. Place your feet about hip-width apart, with your toes slightly pointed outward. Lower your butt towards the floor while maintaining the upright position of your upper body. At the top of the movement, flex your butt and aim to feel a stretch in your butt at the bottom. Perform 15 reps.
Weighted Glute Bridges with Shoulders on Bench
Sit on the floor in front of a bench and place your dumbbell on your lap. Press your shoulders into the bench and lift your hips until your body is in a tabletop position. Make sure to keep your core tight so your back doesn’t arch. Squeeze your butt muscles and slowly lower back down to the starting position. Perform 15 reps.