Butt Workout: 7 Minutes to a Sexy Butt

By Top.me
Top.me

Look great, feel healthy and live happy with Top.me.

Want a sexy booty like Jen Selter? Here is the workout for you! Do this butt workout 2-3 times a week in addition to your regular training. You will have a sexy butt in no time, guaranteed!

Here is the butt workout video:

More? Check out our 12 Most Effective Exercises for Slim Legs and a Tight Butt.

Warmup and Stretching

Here is a quick warm up:

1) Jogging

Jogging

Jog in place

2) Lateral Bounding  

Lateral Bounding

Start in a shallow squat with your weight on your right foot, and leap sideways as far as you can go to the left, landing on your left foot and bringing the right foot to the left. Immediately reverse directions and jump to the right. Continue jumping side to side.

3) Knee Thrusts

Knee Thrust

Stand tall, hips-width apart. Bring your arms up. Lift your knee high towards your hands and hands in towards your knee. Slow

4) Rocking Butt Kickers

Rocking Butt Kickers

Move back and forth slowly, bringing the heel up to tap the butt and altering the leg.

5) Hip Flexors and Hamstrings Stretching

Hip Flexors and Hamstrings Stretching

Start at a lunge position, with your right leg bent in front of you at a 90-degree angle. Raise your knee off the ground and lean forward, placing one hands on the floor and the other is at your knee. Pump 5 times.

6) Deep Lunges

Deep Lunge Stand in a Lunge Position

Bend the knee slightly, feel the stretch in your gluteal muscles and hold it for a few seconds. Pulse a bit, change the sides.

Sexy Butt Workout

1) Air Squats

Air Squats

Place your feet slightly wider than shoulder-width apart. Rest your arms at your sides or in front of you. Bend your knees slowly, pushing your butt and hips out and down behind you as if you are sitting down into a chair. Keep your head and shoulders aligned over your knees and your knees aligned over your ankles. Keep your weight balanced evenly between the front and back of your feet. Lower your body until your thighs are parallel to the ground. Do 15 reps.

2) Squat Pumps

Squat Pumps

Place your feet slightly wider than shoulder-width apart with your knees and toes pointed outward. Keeping your abs tightly drawn in, slowly descend by bending at your knees and hips in a squatting motion. Continue to slowly lower yourself as far as you can control without letting your body shift towards your toes. Once in the downward position and as far as you can go down, start the pulses. Rise up and descend no more than about 6 inches, repeating this motion 10-15 times. Do 6 reps.

3) Lateral Lunges

Lateral Lunges

Place your feet wider than shoulder-width apart with your knees and toes pointed outward. Descend until your right thigh is about parallel to the floor. Extend your hips and knee to come back up. Do 6 lateral lunges for one leg, then continue with the other one.

4) Ski to Sumo Squats

Ski to Sumo Squat

Place your feet slightly wider than shoulder-width apart with your knees and toes pointed outward. Keeping your abs tightly drawn in, slowly descend by bending at your knees and hips in a squatting motion. Bring your body up and make a wide step to the side bending at your knees and hips in a sumo squatting motion. Come back to starting position. Do 8 reps Bodyweight

5) Deadlifts

Deadlifts

Stand tall with feet hips-width apart. Hinge over at your hips, pushing your butt back behind you as you lean forward. Drive up and squeeze your glutes at the top before hinging back over. Don’t round your back. Repeat 8 times.

Remember: Keep your back straight as you hinge over.

6) Straight Leg Glute Kickbacks

Straight Leg Glute Kickbacks

Start off with your knees on the floor in a kneeling position. Raise your right leg directly behind you as high as you can, keeping your knee straight but not locked. Hold this position for a few seconds and return back to the starting position. Do 15 reps with one leg and then continue with the other.

Remember: Squeeze the glutes on top.

7) Fire Hydrants

Fire Hydrant

Get down on all four, keeping your working-side foot flexed and knee bent. Open your right leg out to your side until your inner thigh is parallel with the floor. Keep your knee off the ground when returning back to the starting position to maintain tension. Repeat 12 times per leg.

Remember: Contract your abs and squeeze glutes on top.

8) Glute Bridges

Glute Bridge

Lie on your back with your legs bent and your feet firmly on the ground. Lift your butt off the ground until you form a straight line between your knees, hips and shoulders. Lower your butt back down to the ground, but don’t touch the floor.

Remember: Work with your glutes and not your lower back.

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