10-minute Butt Firming Home Printable Workout for Women

10-minute Butt Firming Home Printable Workout for Women 1

All it takes is a few minutes and a whole lot of commitment to get that sagging backside plump once again. You need to follow the following routine that constitutes of 4 exercises of varying difficulty and intensity. We guarantee that you will feel the burn but it will all be worth it.

Hip Raises

Lie down with your back flat on a yoga mat and your legs bent at the knees. Now tighten your core and your glutes and push your abdomen and thighs upwards so that you make a bridge. Squeeze your buttocks at the peak for the best results. Make sure the movement is slow and controlled to avoid injuries to the lower back.

2 sets of 10 repetitions.

Squats

Plant your feet about shoulder width apart and then bend with your knees while keeping your back straight. Keep moving downwards while making sure that your knees never go ahead of your toes. Stop the motion when your thighs are parallel to the ground and move upwards.

3 sets of 10 repetitions each.

Donkey Kicks

This exercise has the best impact as it is an isolation of the hamstrings and the glutes. Get down on the yoga mat on all fours with the knees bent and with your back straight, kick one leg upwards as far as it can go. Squeeze at the peak of movement to emphasize the definition of the glutes. Do not jerk while kicking as this will harm your lower back.

2 sets of 8 repetitions.

Calf Raises

Stand on one leg with your other leg wrapped around the first. Hold onto something to ensure that you stay balanced now slowly raise your foot until you’re on your toes. You will feel contractions within your glutes as well as your calves. Hold the position and count to 3. Now slowly return onto your foot. Repeat the same movement for both legs.

3 sets of 10 repetitions.

The above exercises will ensure that your gluteal muscles are targeted both through isolation and compound movements. The muscles tightening will mean that you will have a curvier body and a more appealing look overall. You will also need to take special care of your diet and incorporate a higher amount of protein to ensure the best results. The amount of protein should be 1.5 times your body weight in kilograms as it will help muscle regeneration and reduce any mild soreness from the exercises.

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