10-Minute Butt Exercises for Women… That Work!

10-Minute Butt Exercises for Women... That Work! 1

One of the most attractive features on any female is a set of well-shaped hips. Depending on the diet and activity level the eventual look does vary but there is no doubt that no one likes a saggy butt. To prevent this from happening, you can follow the following workout routine that will get you a firm plump butt in no time.

Hip Raise

You will need a yoga mat for this exercise. Lie down with your back pressed against the mat and your legs bent at the knees. Tighten your core muscles and squeeze your butt to form an arch as your drive your abdomen and thighs upwards. Make a straight bridge and on the peak of the movement squeeze your glutes to ensure maximum blood flow.

2 sets of 10 repetitions

Squats

This is a must do as it not only tones your butt but it will also accentuate your thighs and calves. Make sure that you do not use your momentum to “bounce” up and down but instead ensure controlled movements at all times. You need to also ensure good form by keeping your back straight and by putting the weight on your hamstring instead of your knees.

3 sets of 10 repetitions

Dumbell Step Ups

You can carry light dumbells or kettleballs with you as you step onto a stool at about knee height. This will improve your balance and stretch out your glutes as well. You can alternate between your legs or work with one leg before you move to the other.

2 sets of 15 repetitions

Donkey Kicks

Get down on all fours with your knees bent and now slowly raise one leg as if you are kicking something above your butt. You will work your hamstring and gluteal muscles but make sure that you do not jerk at any point in the movement or you may end up severely hurting your neck and spine.

2 sets of 8 repetitions

Calf Raises

Stand up on one leg and wrap the other leg around it. Now raise the entire weight of your body until you are on the tip of your toes. Squeeze your calves and your glutes and then slowly move back down. Repeat the motion for the second leg as well. This exercise has the potential to be the most effective since it is an isolation movement.

3 sets of 12 repetitions

Stick with the above exercises for 4 to 6 weeks and you will see quick results that will not only satisfy you but will also have heads turning at every street corner.

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