6 Min to a Sexy Booty!
Glute Bridges: Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top and then lower back down slowly.
Lunges: Step forward with one leg, lowering your hips until both knees are bent at 90-degree angles. Ensure your front knee doesn’t track over your toes. Push back up to starting position and repeat with the other leg.
Donkey Kicks: Start on all fours with hands shoulder-width apart and knees hip-width apart. Lift one leg straight back up towards the ceiling, squeezing your glute at the top. Lower back down slowly and repeat with the other leg.
Resistance Band Workout (Optional):
This workout utilizes a mini resistance band for added challenge. You can find these at most sporting goods stores. Here’s a sample circuit to follow, again performing 30 seconds of work with 10 seconds of rest between exercises. Repeat the circuit 2-3 times through:
Squats with Band: Place the band around your thighs, just above your knees. Perform squats as described previously, but feel the added resistance from the band.
Lateral Lunges with Band: Loop the band around your ankles. Step out to the side with one leg, keeping your core engaged and back straight. Lower your hips until both knees are bent, then push back up to starting position. Repeat on the other side.
Fire Hydrants: Start on all fours with hands shoulder-width apart and knees hip-width apart. Lift one leg out to the side, keeping your knee bent at a 90-degree angle. Squeeze your glute at the top and then lower back down slowly. Repeat with the other leg.
Banded Clamshells: Lie on your side with knees bent and stacked on top of each other. Loop the band around your knees. Keeping your feet together, lift your top knee up as high as you comfortably can. Squeeze your glute at the top and then lower back down slowly. Repeat on the other side.
Remember: It’s important to listen to your body and modify exercises as needed. You can find video demonstrations of these exercises and many other variations online by searching for “6 minute booty workout.”