Who doesn’t want a perkier butt these days? Sitting on your butt for hours is not really doing your glutes any good, not unless you train those sleeping muscles of yours to bring them back to life. The good news is that exercising your glutes doesn’t have to take you more than thirty minutes. As a matter of fact, you can train your butt muscles in just 15 minutes. Sounds good? Here are some exercises that you can do within 15 minutes daily to get that rounded and perkier butt you’ve always wanted.
Body weight squats
This is one of the simplest ways for you to build your glutes. You will need 10 to 12 lbs dumbbells for this one or heavier depending on your fitness level. Stand with your feet at hip-width apart with a dumbbell in each hand. Engage your core as you push your hips back while bending your knees to lower yourself to the ground. Squat as low as you can without toppling over or backward. Drive down on your heels to push yourself back up and do as many reps as you can within one minute.
Lunges
Stand straight with your feet together a few inches apart, hands at your waist. Take a huge step forward with your left foot then bend knees until they are 90 degrees to lower yourself into a lunge. Keep your core muscles engaged. Push down on your left heel and right foot to go back to your starting position. Do 10 reps on your left leg before switching to the right. Do another 10 reps.
Weighted donkey kicks
Another way to tone your butt is the weighted donkey kicks. Go down on all fours and place a dumbbell near the crook of your knees. Engage your core as you raise your right leg towards the ceiling while being careful not to dislodge the dumbbell. Lower your leg back down and repeat 10 times. Do the same with the other leg. Controlled movements are important.
Glute bridges
Lie down with knees bent and feet on the floor. Your arms should be at your sides, palms pressed on the floor. Engage your abdominal muscles, squeeze your glutes, and lift your hips off the floor until your body is straight from your shoulders to the knees. Hold for a few seconds then lower yourself to the ground. Repeat as many times as you can within 1 minute.
Single leg deadlifts
Stand straight with your arms at your sides. Shift your weight to your right leg then raise your left leg behind you as you pitch your torso forward with your hands reaching out to touch the floor. Your right knee should be bent slightly. Keep your core tight to help you stay balanced. Go back to your first position and repeat 20 times before switching to the other leg.
With these butt workouts, you will be able to tone and strengthen your glutes in no time. All it takes is 15 minutes of your time and you will see a huge improvement in a few weeks.
