Perform this workout 2-3 times per week. Ensuring you allow 2 days between each butt workout to allow for muscle recovery.
5 mins warm-up
Part 1 of Butt Workout – Reducing and Sculpting Your Butt
Perform all of the following directly after each other, with no rest, in a circuit format.
Preferably use no weights at all – if you absolutely must use weights – only use light weights. You want to rely on “body weight only” as much as possible. We’re aiming to shape and tone, not build.
Your goal is to perform the circuit twice. If you’re finding it difficult to get through one round then only perform it once. And just move onto part 2 of the workout. (You’ll see part 2 below the circuit).
Don’t try to rush through with sloppy technique. Slow the movements down when you first start out, that way you can get used to the exercises and learn them.
By focusing on the movement and performing more reps, with little to no added weight, you’ll definitely feel it working.
In between each round of the circuit, have a quick rest. And if you need to stretch then do so.
15 reps each leg: Alternating Lunges
15-20 reps each leg: Single Leg Glute Bridge
20 reps: Plie` Squat
15-20 reps each leg: Bent Knee Donkey Kicks
15-20 reps each leg: Bench Side Step-Up with Knee Up
20 reps: Frog Butt Booster
15 reps each leg: Curtsy Lunge
15 reps each leg: Stiff Leg Single Leg Deadlift
20 reps: Fitball Glute Bridge
20 reps: Fitball Leg Curl
20 reps each leg: Side Lying Leg Raise
Part 2 of Butt Workout – Reducing and Sculpting Your Butt
Complete the following exercises. Focus on good technique. Have a 90 second rest after each set. So that’s 1 set of walking lunges, then 90 second rest. Then another set, rest and so on.
3-4 sets of Walking Lunges – 20+ reps (don’t use ANY added weights at all!)
2 sets of Fitball Straight Leg Bridge – 20+ reps
Cool down for 10 minutes
Then stretch
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