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The 15-Minute Bootylicious Butt Workout

  • Karen Pearson

    Single Sky Bridge

    What you'll need: A sturdy chair

    Targets: Lower back, butt, and hamstrings

    • Lie faceup on floor with legs extended and heels resting on the seat of a chair, arms by sides, palms down.
    • Lift right leg straight over hip, foot flexed. Slowly lift hips off floor until body forms a straight line from left heel to left shoulder; lower.
    • Do 20 reps, keeping leg lifted, then lower butt to floor. Switch legs; repeat.
     
  • Karen Pearson

    Tree Twist

    Targets: Hips, butt, and calves

    • Stand on tiptoes, feet together, a couple of feet behind chair, hands on top of chair back.
    • Keeping back flat, hinge forward slightly from waist and lift bent left knee to hip level in front of you, left foot by right knee.
  • Karen Pearson

    Step-Up, Kick-Back

    Targets: Hips, butt, quads, hamstrings, and calves

    • Stand facing chair, feet hip-width apart, hands on hips.
    • Step onto seat with right foot and lift bent left knee to hip level in front of you.
    • Hinge forward slightly from waist and kick left leg behind you. Bring knee back to hip level as you straighten up.
     
  • Karen Pearson

    Squat Dip

    Targets: Butt, quads, and hamstrings

    • Stand two feet from front of chair, facing away, feet hip-width apart, hands on hips.
    • Lift left leg and place top of left foot on seat behind you.
    • Lower into a single-leg squat, keeping right knee behind right toes and dipping left knee toward the floor; straighten right leg to stand.
    • Do 15 reps; switch legs and repeat.
  • Karen Pearson

    Sky Squat

    Targets: Butt, quads, hamstrings, and calves

    • Stand with feet shoulder-width apart, arms by sides.
    • Squat slowly (count to 4 on the way down) until both knees are bent 90 degrees and raise straight arms to shoulder level in front of you.
     
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