Fitness

Shape and Tighten Booty with 5-Minute Booty Lift

Bring your routine to the next level with a 5-minute booty lift designed to shape and tighten your glutes. You can perform this routine even without a gym! It requires no fancy equipment and can be done in a small space, such as a bedroom or a living room. Kick things up a notch by using heavy books as weights. Who knew those outdated encyclopedias could help you get the best butt of your life?
What You’ll Need: Gym timer (Gymboss is a free to download app), workout mat or beach towel, medium to heavy weight (15 – 20lb)

What to Do: Cycle through these exercises, performing each for 60 seconds with no break in between. Rest for 30-90 seconds before repeating.

Beginner: 1 cycle
Intermediate: 3 cycles
Advanced: 5 cycles

Move up a level whenever you no longer feel the workout is challenging. Below are videos showing how to perform each exercise. Using proper form prevents injuries and ensures that you get the most out of your workout.

EXERCISES:
1. Donkey Kicks
2. Fire Hydrant Kicks
3. Glute Bridge

DONKEY KICKS

  • Begin on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral.
  • Bracing your core, begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the hip.
  • Use your glute to press your foot directly toward the ceiling and squeeze at the top. Ensure your pelvis and working hip stay pointed toward the ground.
  • Perform for 60 seconds.
  • Repeat on the other side.