Fast Four Minute Workout For a Better Butt

By May 1, 2018workout

Fast Four Minute Workout For a Better Butt

No excuses–everyone has four minutes for a better butt. By doing this 4-5 times a week you can watch your butt get lifted and tighter as well as sculpt your legs.

Try pairing this with an arm or ab workout to next time you’re at the gym or working out at home. Now let’s get our butts working!

READ MORE BELOW
EQUIPMENT + OVERVIEW
EQUIPMENT //
+   Exercise Ball
WORKOUT STRUCTURE //
This at-home workout is perfect for anyone and can be done from the comfort of your own home. Complete 25 reps of each exercise for one round. To kick things up a notch and really get your booty burning, try adding another round!

 

WORKOUT DETAILS

Duration   4 min     |   Type  strength, core, lower body
PRINTABLE BUTT + LEG WORKOUT   //

 

  • Forward Fold Toe Tap
  • Forward Fold Glute Pulse
  • Forward Fold Leg Crunch
  • Exercise Ball Hamstring Curl
  • Single Leg Glute Bridge
  • Exercise Ball Hamstring Curl

BREAKDOWN //

MOVE 1 // FORWARD FOLD TOE TAP

Start standing with feet together, bend forward so your hands are touching the floor, lift one leg up straight behind you and squeeze your butt once at the top, then lower it down to lightly tap your toe on the ground – that is one rep. Complete 25 reps for one leg then continue to do the same movement on the opposite leg.

MOVE 2 // FORWARD FOLD GLUTE PULSE

Starting in forward fold again with your hands on the floor to help you balance, lift one leg up and keep it outstretched behind you. From here, pulse your leg slightly upwards, then release back to starting position – this is one rep. Make sure to focus and squeeze your butt to really engage your glute muscles. Complete 25 reps for one leg then continue to do the same movement on the opposite leg.

MOVE 3 // FORWARD FOLD LEG CRUNCH

Still staying in your forward fold position, you are now going to outstretch one leg behind you straight. From here, you will bend it outwards bringing it towards your shoulder almost as if you are doing a crunch, then returning to the start position with it straight behind you – this is one rep. Complete 25 reps for one leg then continue to do the same movement on the opposite leg.

MOVE 4 // EXERCISE BALL HAMSTRING CURL

Lay flat on your back in front of an exercise ball, place your feet on top of the ball, keep your arms flat at your side to help brace yourself. From here, lift your hips up off the floor, now you are going to roll your feet/the ball out away from you, the curl them back in. This will be challenging, make sure to engage your core, glutes, curl with your hamstrings (those are the muscles that run down the back of your thigh below your butt). Use your arms to help stabilize yourself as well. Once you have curled your legs out then in again – that is one rep. Complete 25.

MOVE 5 // SINGLE LEG GLUTE BRIDGE

Laying flat on your back place one foot on the exercise ball and one up towards the ceiling. Keeping your arms on the ground beside you, you are going to lift your hips and butt off the floor towards the ceiling with the one leg on the exercise ball. Lower your hips back to the ground keeping the one leg on the ball and the other towards the ceiling – this is one rep. Complete 25 reps for one leg then continue to do the same movement on the opposite leg.

Did you try this workout out? Let us know how it went and what you did to modify it to fit into your workout style in the comments!

Leave a Reply