A 7-Minute Workout For Super-Strong Glutes
Your butt muscles stabilize and support the rest of your body. Strong glutes will help you athletically, giving you the stamina you need throughout your day as you walk, jump, climb stairs, ride your bike, run and do other activities.
Unfortunately, your backside changes in shape over time as you age. Looking after your butt by working out will fight the effects of aging and increase your confidence. If you don't tone your butt, it'll start to sag and droop over time ... but don't worry! It's never too late to get your behind back in shape. Strengthening up those weakened glutes is something you may need to spend some time on, but it'll be worth it and will lead to a much better butt, both functionally and aesthetically.
Simple 7-Minute Workout For A Toned Tush
Do this quick, seven-minute workout daily for a pert, toned derrière. Do each exercise for 30 secs.
Stand up straight facing an elevated platform or step (about knee height). Step up onto the platform with your left foot. Use the heel mainly to lift the rest of your body up and bring your right foot up onto the platform as well. Pause at the top for a breath, then step down with the right leg first, then left. Repeat on the other side, alternating the foot you lead with, until 30 seconds is up.
2. Jump Lunges
Stand in a long lunge with front knee in line with front ankle, back leg straight. Bend your knees and quickly sink down into a deep lunge, lean forward slightly, arms bent and beside your body, and then explosively drive both feet into the floor and launch your body upward. As you jump into the air, bring your feet quickly together and switch positions before you land. Land softly and drop to a deep lunge position as you prepare to start the next jump lunge.
3. Leg Raises
Come onto hands and knees on the floor, with knees directly below hips and hands slightly in front of shoulders. Lift your knees away from the floor and come into a downward dog position. Engage your abs by drawing your belly button toward your spine, then lift your left leg, squeezing your butt cheeks as you do so. Lower leg back down and lift right leg, alternating until time is up.
Repeat exercises 1, 2 and 3. Rest for one minute by marching on the spot.
4. Squat Jumps
Stand with your feet shoulder-width apart and arms hanging by your sides. Squat down by dropping your butt and back until knees are bent about 90 degrees. Immediately swing your arms overhead and jump up as high as you can. As you land, gently bend your knees and sink back down into the squat position. Repeat until time is up.
5. Glute Bridge
Start by lying on your back with knees bent. Place feet on the floor hip distance with arms extended at your sides. Walk your heels back as close to your buttocks as possible. Engage your abdominals by drawing your belly button toward your spine. Lift your hips off the floor and toward the ceiling, pressing into your heels and slightly squeezing your butt. Slowly lower back down. Repeat until time is up.
6. Donkey Kick
Start on your hands and knees, wrists under shoulders and knees under hips. Engage your abs by drawing belly button up and lift your left leg with knee bent and foot flexed. Draw knee in toward chest, then push away and toward the ceiling, keeping the knee bent and foot flexed. Stay on the same leg and switch sides in the next round.
Repeat exercises 4, 5 and 6.