A 10-Minute Workout Guaranteed To Give You A Firm, Lifted Butt

Dec 03, 2018 by apost team

If you’re a woman, you probably often dream about having a perfect butt. Firm and toned butts have been a trend in Hollywood for the past few years, and it’s making women everywhere get motivated to sculpt their own perfect butt! Celebrities like Kim Kardashian and Jennifer Lopez have been setting the standards for booty goals for close to a decade!

While some people prefer to go the plastic surgery route to achieve the results they want, it’s possible to achieve the butt of your dreams all by yourself! Even if you don’t have the time, money, or energy to work out in the gym every day, these exercises can be done from home in order to perfect your gluten. With these 8 effective workouts, you can achieve your butt goals in just 10 minutes a day!

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• Stand up straight. Keep your hands by your sides, and make sure that your feet are at hip’s distance apart.
• Use both feet to jump towards the right side of you. Then, jump to the left. Make sure this motion is quick and repetitive.
• Repeat.

• Start by bending over or squatting down. Your hands should be touching the floor in front of your body, just beyond where your feet are resting.
• Jump backward with your feet so you end up in planking position.
• Drop your body downwards into a push-up position. Make sure that your chest touches the floor. To make things easier if they seem too hard, you can use your knees to rest on.
• Push your body back up into planking position.
• Use your feet to jump back inwards towards your hands.
• Then, jump up into the air. Make sure that your arms reach straight over your head.

• With your body straight, stand up. Use dumbbells in each of your hands. Make sure that your palms are facing inwards.
• Use a platform like a bench. Place your right foot on whatever platform you chose. Step onto it, extending your hips and knees of the right leg in the process. Then, using your heel, lift the other side of your body. Your left foot should now be also on the platform.
• Remember to exhale as you bring your body up.

• Make sure to keep your upper body straightened. Your shoulders should be relaxed and leaning backward. Chin should be facing up. Don’t look down. Remember to engage your abdominal muscles.
• Use one leg to step towards the front. Then, lower both hips until your knees are bent at a right angle. The knee facing front should be above your ankle, not bent out of place. Make sure that the opposite knee isn’t touching the floor. Use your heels to carry your weight. Return to starting position and repeat.

• Begin by crossing your arms over your chest region.
• Keep your head up and keep your back straight. Spread your feet apart to a shoulder-width position.
• Keep the chest up. Squat down towards the floor. Inhale as you perform this part of the exercises. Your thigh should be parallel to the floor.
• Use the balls of your feet to jump up into the air as high as you can. Your thighs should act like springs. This is the part of the exercise where you should exhale.
• When you come back down to the floor, repeat the exercise.

• Start in a standing position. Keep one foot off of the floor. Look towards the front, not down at your feet. Your knees and hips should bend at a slight angle, but your back should remain straight. This is considered the starting position for this exercise.
• Lower into a squatting position. Extend the leg that isn’t holding you up. Lower your body slowly, focusing on balance and correct form for the exercise. Go down until your flexibility doesn’t allow you to lower your body any further.
• - Hold your lowered position for a few moments. Return to the starting position. You should use the heel of your usable foot for this.
• - Repeat on each side for a few reps.

• Start by standing. Both feet should be positioned together. Allow your hands to rest on your hips.
• Use your pelvic muscle as well as your legs to pull your thighs and buttocks together. You should be engaging your core. Then, pull your belly button region towards the back of you. Lengthen your back as far as you can.
• The knees should start to slowly bend. Keep your heels firmly set on the floor. You may now begin to feel the stretching of your calves as your knees bend. Try to prevent your butt from sticking out. In order to do this, you need to keep your back lengthened and your core muscles engaged.
• Then, straighten your knees. This should bring your pelvic and leg muscles back together.
• This exercise should be repeated 8-12 times.

• Use a chair. Start by standing in front of it on one leg.
• Squat your body until you’re sitting in the chair.
• The foot that isn’t holding you up should be positioned to help you balance.
• Keep your knees straight without dropping.
• Then, stand back up and repeat the exercise.

Getting into an exercise routine can be daunting, but once you start you won't want to stop! Are you going to try this workout routine? What are your favorite exercises for toning and lifting the buttocks? Let us know in the comments and pass this along to your friend with the best butt to see if it's accurate!

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!