If you want to tone and tighten your butt, this six-exercise glute circuit will definitely do the trick! It can be used as a stand-alone workout or tacked onto a regular workout, two to three times per week. The best part is that it can be completed in twenty minutes or less!
The only equipment necessary for this workout is a bench or a chair. All exercises can be completed using body weight only, however, if you want more of a challenge, you can use a set of five-pound dumbbells (for beginners) or 10-pound dumbbells (for more advanced) for select exercises.
Complete the exercises circuit-style, meaning back to back with no rest. When you have completed all of the exercises, this signifies one round. Complete 4 rounds.
Beginner Tip: Take up to two minutes of rest between rounds.
Advanced Tip: Take up to one minute of rest between rounds.
1. GLUTE BRIDGES
This exercise is pretty simple. Just lie flat on your back with your knees bent and arms either at your sides or clasped on your tummy. Then, lift your butt, lower back, and upper thighs off the floor and squeeze your butt muscles. Make sure your keep your ab muscles tight and lift your body until your hips are parallel with your knees. Hold this for a few seconds, and then bring your body back down. Repeat this for 3 sets of 10-12 reps.
2. HEAL-LIFT SQUAT
Start with your feet and shoulder wide apart. spread your hands in front of you and remember to keep your back straight at all times. Now slowly move down as you are sitting on a chair as much as you can. Get back into the initial position and repeat the process. Repeat this exercise 20 times.
3. PLANK LEG RAISES
This exercise will strength in muscle places that are typically tough to work out. However, this workout may be a little bit difficult so make certain you’re doing it right.
4. BOOTY BOXES
Start on all fours. Your hands need to be flat on the flooring, shoulder-width apart. Shoulders should be over your wrists, and your knees should be at 90-degree angles. Keeping your back flat, point your best leg pointed directly behind you. Then lift your leg 4 inches higher, keeping your hips angled down. Trace a box with your huge toe clockwise for 30 seconds and after that counterclockwise for 30 seconds. Change legs and repeat exercises.
5.EXERCISE-BALL HIP RAISE
Lay down on the ground with your feet on the Swiss ball. Lift your back and enhance your body. Now push your body up as much as you can and return to the initial position. Do this exercise for 15 times.
6. Donkey Kicks with Fire Hydrant
Start on all fours, but support your body using your elbows. Lift and extend one leg as high as you can and hold it in the air for 10 seconds. After that repeat the exercise with the other leg.