Time: 10 minutes
Equipment: Dumbbells, mat
Good for: Butt
Instructions: For each move, perform as many reps as indicated. Continue to the next move. After you’ve completed all three moves, rest for 30 seconds, then repeat the circuit. Complete as many rounds as you can in 10 minutes.
Sweat trainer Kelsey Wells says she uses this butt workout with weights as part of her PWR At Home workout program. It’s perfect for clients who want to transform their butt, and even helped Kelsey get sculpted and toned during her own fitness journey.
Goblet Sumo Squat
How to: Holding a dumbbell with both hands directly in front of your chest, plant both feet on the floor, further than hip-width apart. Point both feet slightly outward. Looking straight ahead, bend at your hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor, keeping your back within a 45- to 90-degree angle to your hips. Push through your heels and extend your knees to return to the starting position. That’s one rep. Complete 10. Continue to the next move.
Reverse Lunge
How to: Holding a dumbbell in each hand, plant both feet on the floor shoulder-width apart. Carefully take a big step backwards with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor. Extend both knees and transfer your weight completely onto your left foot. Step your right foot forward to return to the starting position. Carefully take a big step backwards with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor. That’s one rep. Complete 10. Continue to the next move.
Glute Bridge
How to: Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring they are hip-width apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat. Press your heels into the mat, activate your glutes, and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders. Lower your pelvis to return to the starting position. That’s one rep. Complete 10. Continue to the next move.
This article originally appeared on Women’s Health US.
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