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Got 5 Minutes? You Can Do This Perfect Booty Workout

 

If you don’t pay special attention to your rear end during strength training, allow us to convince you otherwise. Your glutes do some heavy lifting (literally) as one of the primary muscle groups that assist with walking, standing up, climbing stairs, and more. And exercises the glutes can also affect your butt’s shape—or give you a firmer, rounder butt (even if your days of aspiring for J-Lo’s rear end have come and gone).

In this episode of Kickstart Workouts, certified personal trainer Holly Rilinger gets your glutes going with a five-minute routine. Holly takes you through the following five moves, which you’ll do for one minute each:

  • Glute bridges

  • Drop squats

  • Donkey kicks

  • Scorpion lunges

  • Jump squats

As part of this booty workout, you’ll perform glute bridges on your back in a bridge position (your hips are raised off the floor). With your arms out on each side of you and your heels firmly planted on the ground for stability, raise and lower the hips. Do not use your hands to push off on the ground; all the power should come from your legs and core. For an extra challenge, try extending one leg in the air during the glute bridges, but be sure to do an equal amount of time with each leg.

For drop squats, you’ll start in the standing position with your feet shoulder-width apart and hands by your side. Descend down in a deep squat position slowly by bending your knees, and keep your back slightly arched. Thrust your body back up into the standing position to complete the move.  

You’ll need to get back on the ground for the next move: donkey kicks. On all fours, place your hands directly under your shoulders and knees under your hips. With your right knee bent in a 90-degree angle, lift the knee to hip level and back toward the ground—but don’t let it actually touch the floor. Halfway through the minute, switch to the alternate leg.

Scorpion lunges are similar to reverse lunges, but you angle the leg to the side—instead of straight back—to stretch your hamstring. Here’s a breakdown of how to do the perfect scorpion lunge, according to a trainer.

The last move in this booty workout, jump squats are a gym class staple for good reason: They’re relatively easy to do and very explosive, so you get to sneak in some cardio. Start by getting into a low squat position with your feet side by side. As you elevate spread your legs out wide and bring them back together as you land. Jump squats are a little faster than drop squats since you do not take a hop in between each squat.

Looking for more ways to tone your butt? Here’s Holly’s 10-minute glutes workout, or you could switch things up and try this 10-minute yoga routine that tones the butt.

Holly Rilinger

This video features Holly Rilinger. Coach, trainer, and 10-year veteran of the fitness world, Holly Rilinger is known as one of the most inspiring motivational trainers in the game.

Duration: 06:19. Last Updated On: 2015-07-15
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