A 5-Minute Routine To Strengthen Your Butt & Thighs
This workout will literally get your butt in gear. Bonus: By losing the thut, you’ll strengthen the muscles of your lower back, reducing the risk of back injury. Additional bonus: You’ll look great in a swimsuit!
Goal: Tighten and strengthen your thighs and gluteus maximus (aka your butt).
Lie facedown on the floor with your palms facing down and your arms bent at 90 degrees, like you’re one of the cowering customers during a bank robbery. Pull your elbows down toward your ribs, tighten your core, and lift your thighs and feet off the ground, using your glutes (butt) and not your lower back.
Squeeze your butt as tight as you can, and hold. Extend your arms straight out in front of you while simultaneously separating your legs, keeping your thighs parallel to the floor. Slowly return your arms and legs to the starting position and repeat for a total of 60 seconds.
KNEELING HYDRANT WITH BACK KICK
Start on your hands and knees, maintaining a straight back. Shift all of your weight to your right knee and lift your left leg out to the side as high as possible, keeping your knees bent at 90 degrees and your abs tight.
Return your left leg toward the midline of your body and then kick the same leg straight back behind, keeping your glutes tight. Return to the starting position and repeat for 60 seconds on each side.
WALKING MOUNTAIN CLIMBERS
Place your body in push‑up position with your arms extended, elbows slightly bent, and palms pressed into the ground. Center your body weight, tighten your core, and move your left knee up toward the outside of your left elbow. Plant your left foot on the floor. Keep your right leg straight behind you with a slight bend in the knee.
Return the left leg back to the starting position and alternate to the right side. Repeat for 60 seconds as if you were climbing a hill.
GET YOUR BUTT IN GEAR
Start on all fours, eyes forward. Extend your left leg straight out behind you, keeping your thigh high enough to feel tightness in your left butt cheek. Your toes should be flexed toward your shin.
Next, bend your knee to 90 degrees by pulling your left heel toward your butt and flexing the back of your thigh. Slowly kick your left heel up to the ceiling, keeping your toes flexed toward your shin and your butt tight. Repeat for 60 seconds on each side.
Photo credit: Eddie Berman, Courtesy of Hachette Books
Excerpted from No Excuses Fitness: The 30-Day Plan to Tone Your Body and Supercharge Your Health (Hachette, April 2015)