A 20-Minute Workout That Will Lift & Tone Your Booty

Written by Nora Tobin
Nora Tobin is a NASM-certified personal trainer and the Health and Wellness Partner to Marriott International Luxury Brands. She lives in Santa Barbara, California.

It’s time to strengthen and tone your rear for good! You always want to look fabulous in (and out of!) your clothes, so why not give yourself that extra push to make it happen?

Strengthening your rear not only gives you major definition, but it also reduces back pain and improves power for sports. You should see noticeable changes quickly even though your only spending about 20 minutes per session sculpting your backside.

Quick & Easy 20 Minute Butt Toner Routine

Perform this routine 3 times in a row, 2-3 times per week. The routine includes a series of single leg exercises meant to challenge your balance as well as glute and core strength. If you ever need to perform the exercise from both feet, please do so. You will need one 20-30 pound dumbbell and a mat.

1. Single Leg Bridge Pulses

Lie flat on your back with knees bent and feet hip-width-distance apart. Place dumbbell on hips, holding both sides of the weight to keep it in place.

ift your right leg off the ground and draw it in toward your chest so your rear lifts off the ground (photo above).

Begin to raise and then lower your hips about an inch, pulsing at the top, engaging your glutes and core to maintain proper form. Continue to pulse for 30 seconds.

Switch sides and repeat, performing the movement for 30 seconds on each side.

2. Single Leg Squat

Stand on your right foot with your left foot raised slightly behind you. Hold dumbbell at your chest with shoulders down away from your ears (photo above, left).

Deeply bend your right knee, shift hips back

and lower down until your right thigh is close to parallel with the floor. Maintain proper posture by keeping your chest lifted and knee behind toes the entire time (you should be able to see your toes peeking out from behind your knee if you look down).

Drive through your right foot to come all the way back up to standing. Repeat the movement for 30 seconds, moving at a controlled pace.

Switch to your left foot and repeat for 30 seconds.

3. Side Lunge

Hold dumbbell at your chest with feet hip-width-distance apart. Take a big step out to the right side, keeping toes pointed forward.

Deeply bend right knee and shift hips back, keeping the left leg straight. Maintain an upright position with torso and keep the dumbbell at your chest (image above, left).

Drive off your entire foot to come back to center (image above, right). Repeat the movement to the same side, moving at a controlled pace.

Perform the movement for 30 seconds each side.

4. Back Lunges

Stand with feet hip-width-distance apart, holding the dumbbell at chest height. Take a big step back with your right foot, bending both knees. Make sure your right knee hovers just above the ground and left knee is directly over the ankle (photo above, left).

Drive off the ball of your right foot to come back to center (photo above, right). Repeat the movement by stepping back with same leg. Make sure to get your balance before you deeply bend both knees.

Perform the movement for 30 seconds each side.

5. Single Leg Deadlift

While standing, place all of your weight onto your right foot by slightly bending at the knee. Holding dumbbell in your left hand, hinge forward at your hips by kicking left leg directly back and bringing torso close to parallel with the floor. Keep core engaged the entire time (photo above).

ress through your foot to return back to center. Remember to keep your chest up and shoulders drawn together and down, away from the ears. Engage your core the entire time. Repeat the movement by kicking left leg back and drawing torso forward.

erform the movement for 30 seconds on each side

For additional workouts, recipes and more check out my blog!

And are you ready to learn more about how to unlock the power of food to heal your body, prevent disease & achieve optimal health? Register now for our FREE web class with nutrition expert Kelly LeVeque.

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