If you are naturally blessed with a big booty, your focus should be on shape and definition. Include more body-weight training that focuses on [sculpting] the smaller muscles of the hips and pelvis to tighten and lift around the major muscles. Bridges and stability work are great.
Sitting all day while working and driving turns off the muscles of your butt and it can over-stretch your glutes. When you start any full-body workout, make sure to include a glute exercise first (directly after your dynamic warm-up) to turn the glutes back on and get them awake and ready to engage for your entire workout.
Our 15-minute booty-blasting routine combines strength training and cardio, engages small and large muscle groups, and burns fat while toning and shaping. Get ready to lift, tighten, and build.
Bridge:
How to:
- Begin by lying on your back, knees bent and feet planted hip-width apart just below your glutes.
- Squeeze your glutes and drive through your heels to lift your hips high.
- Lower down with control.
- Repeat 30 times.
Related article: 4 Exercises To Torch Fat While Strength Training In This 15 Minute Step Workout
All Fours Turnout:
How to:
- Begin on all fours with a flat back.
- Stack your wrists below your shoulders and knees below your hips.
- Hover your right knee to start and cross your right thigh behind your left thigh.
- Then lift your right leg out and up, keeping a slight bend in your right knee.
- Return to cross.
- Complete 30 reps on each side.
Related article: The 6 Exercise Weighted Yoga Workout That Tones, Sculpts And Creates Flexibility
Single-Leg Bridge:
How to:
- Begin by lying on your back, knees bent and feet planted hip-width distance apart just below your glutes.
- Squeeze your glutes and drive through your heels to lift your hips high.
- Balancing on your left foot, extend your right leg straight out and parallel to the ground.
- Kick your leg up to the sky while keeping your hips lifted and level.
- Lower the leg down to a hover with control.
- Repeat 30 times on each leg.
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Plié Jump:
How to:
- Begin standing, facing forward with feet wider than hip-width distance apart, knees and toes pointing out in a diagonal.
- Squat low, sitting your butt down until your thighs are parallel to the ground.
- Extend your legs with force and explode up into a jump.
- Return to your plié squat position.
- Complete 15 reps.
Related article: 10 Productive Changes Your Body Makes When You Work Out – You Will Want To Start Now!
All Fours Leg Kick:
How to:
- Begin on all fours with a flat back.
- Stack your wrists below your shoulders and knees below your hips.
- Hover your right knee out to your right side so that it is parallel with your hips.
- Then kick to extend your leg straight out to the side.
- Keep your right leg parallel to the ground as you draw it back in.
- Complete 30 kicks on each side.
Related article: 4 Exercises To Maintain A Healthy Body And Keep You Looking Fabulous And Strong
Rotating Squat Jump:
How to:
- Start with feet hip distance and your hands together at centre.
- Bend your knees and sit back into a deep squat.
- Brace your core and twist the left rib cage to your right thigh, then place the left elbow gently outside the left thigh.
- Now, press into your feet to jump off the floor while rotating the waist to the opposite side.
- Land lightly and lower into a squat, twisting the right rib-cage to the left leg and placing the elbow outside the thigh.
- Complete 15 reps.
The post Build a Body Blasting Booty With 6 Moves In 15 Minutes appeared first on GymGuider.com.
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