Unusual But Very Effective 15 Minute Butt Workout

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

All you need is 15 minutes to spare, comfortable clothing, and a rug or surface to lie on.

Nike trainer Traci Copeland offers anyone who wants a perfect butt a 15-minute workout with no extra equipment. You have to perform 3 sets of 5 exercises, each of which must be repeated 15 times.

In 15 minutes, you will work out the gluteus maximus and middle muscles, abductors and adductors, that is, the outer and inner surfaces of the thighs.

Exercise 1. Roundhouse

Get on your knees, rest on your straightened arms. Take your left leg bent at the knee to the side and up until it becomes parallel to the floor. Then straighten your leg, trying not to lower it, bend again and return to the starting position, but do not touch the floor: you need to do another 14 reps, and then change legs.

Exercise 2. Arabesque

This is a cross between yoga and dance exercise. Standing on your right leg, bring your left, bent at the knee, a little back. Raise your right hand and move your left to the side so that it is parallel to the floor. Keeping balance, move your left leg back, straighten it and at the same time bend forward. Then return to the starting position.

Do 15 reps on one leg, then the same on the other. All movements should be slow and fluid. To maintain balance, it is advisable to transfer the weight to the inside of the foot of the supporting leg and draw in the abdomen.

Exercise 3: Sliding sculptor

Stand up straight with your feet together. Then bend your knees slightly, put both hands on your left thigh, put your right leg on your toes. Then slowly move your right leg to the side and just as slowly return to the starting position. Make sure that your weight is constantly on the leg that your hands rest on.

Do 15 reps on one leg, then on the other.

Exercise 4. Demi-plie

Stand up straight, feet together, toes extended, hands on the waist. Slowly rise on your toes and then, just as slowly, lower yourself into an incomplete plié. Then return to the starting position, but do not lower the entire foot. Do 15 reps.

Exercise 5. Diamond

Lie on your back, raise your legs and bend so that your feet touch each other and your knees point in different directions. The head, neck and lower back lie on the floor, arms are extended along the body and rest on the floor with palms. Spread your legs and return to the starting position. Do 15 reps.

This exercise will help you develop flexibility and work your inner thigh muscles.