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The 15-Minute Bootylicious Butt Workout

Firm, lift, and de-dimple your behind in 15 minutes.

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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.

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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.

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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.

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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.

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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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What do you think? Review this slideshow!

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manning.ramona wrote:

The sky bridge did nothing but hurt my ankles

5/19/2010 09:38:30 PM Report Abuse
joansalico wrote:

wew can i do this exercise in a month i hope i wont get tired on it with my work loaded like a boulder

5/7/2010 11:27:29 PM Report Abuse
lmesselt wrote:

This is pretty freaking challenging. I must be out of shape. Only on day two, but gonna try to go every day for as long as I can :)

4/28/2010 09:20:23 PM Report Abuse
nelsocon wrote:

Please send out some AB exercises for people that have had BACK SURGERY (6 SCREWS in my Back) and Leg Exercises for people who have had a KNEE REPLACEMENT and cannot twist my knee. I love to SWIM, BIKE RIDE, & Power Walk (especially with Skechers Shape-ups on). Thanks

4/20/2010 11:33:34 AM Report Abuse
blackpantherm14 wrote:

I am going to take it that this exercise should be carried out for about a month. Only completeting it every other day. That is what I will be attempting. wish me luck!

4/9/2010 07:07:56 PM Report Abuse
misssmdukes wrote:

How often should you do this a week? Should you just complete it once or twice or thrice?

3/22/2010 02:44:30 PM Report Abuse

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