15 Minutes Is All You Need With These Good Butt Workouts To Create A Bigger, Firmer, Sexier Butt
To make the shape of the buttocks perfect, regularly perform this complex training routine. All that is needed for this is a mere 15 minutes a day and a simple resistance band to achieve a firm, tight, well-rounded behind.
This program is suitable for women with any level of physical training and is designed specifically to strengthen the glutes but it also stresses the muscles of the legs, back and upper body.
Resistance bands can be used in almost any exercise and it provides an unusual load. In addition to this, the tension is easy to vary so when you get stronger, you still work efficiently.
Every exercise in this routine uses a resistance band. This will make the exercises for the buttocks very unique and help you get out of any training plateau you might be stuck in which is where you train hard but don’t see any positive results.
How To Follow The Good Butt Workouts
You can do this program 2 or 3 times a week. Exercises should be done in pairs.
After completing the first exercise, immediately proceed to the second then take a minute to rest.
Repeat the first and second exercises in this fashion for a total of four circuits.
Then repeat this same pattern as you do the third and fourth exercises.
Exercise 1 Resistance Band Squat and Overhead Press
Stand directly in the middle of the resistance band with your feet hip-width apart, holding the handles so that they are at the height of your shoulders with your palms facing forward. Slowly squat down, pulling your hips back.
Straighten yourself back up and immediately do a shoulder press above your head. This is 1 repetition. Do 8-12 repetitions.
Exercise 2 – Resistance Band Side Steps
Stand on the resistance band just like in exercise 1 and take hold of the left handle with the right hand and the right handle with the left hand. Keep the resistance band crossing around the abdomen.
Start with your feet close together and take a step to the left while keeping your right foot in place. Bring your feet back together. This makes 1 repetition. Do 8-10 of these in one direction, pause for a few seconds and then repeat in the opposite direction.
Exercise 3 – Resistance Band Gluteal Bridge
Lie on your back, bending your knees outward and putting the soles of your feet together as best you can. The resistance band should be placed across your pelvic area and grabbed from both sides against the sides of the body. Keep your hands pressed to the floor.
Raise your pelvis, forming a straight line from the shoulders to the knees. Hold this position for three seconds, pause and then drop back. This makes 1 repetition. Before you completely touch the floor with your buttocks perform the next repetition for a total of 15-20 reps.
Exercise 4 – Resistance Band Kickbacks
Get on all fours, putting your right hand on the resistance band and pushing your right foot into the handle.
Straighten your leg and extend it backwards until it’s parallel with the floor. Slowly return to the starting position without letting your knee touch the floor. This makes 1 repetition. Perform 10-12 reps with one leg and then repeat for the other one.
If you can dedicate just 15 minutes a day to these good butt workouts there’s no reason why you can’t sculpt a perfect butt in just a few short weeks. It’s totally worth it!