This 15-minute exercise will literally take your butt to the following level.

You will need:

  • 15-inch or higher action stool or bench
  • Dumbbell (choose a weight you’re comfortable with)
  • Swiss sphere (any size you prefer)
The Warm-Up:

Complete one collection of each of these 3 moves.

Glute Bridges

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Lie flat on the flooring, bring your heels near to your butt and also plant your feet securely on the ground. With your hands rested behind your head, raise your butt up in the air, forming a bridge shape with your body. Make sure the movement is slow and also regulated– no relaxing your butt on the flooring. Maintain your core locked tight. Agreement your glute muscle mass with each rep. Exhale with each tightening. Repeat 15 times.

Swiss Ball Rear Leg Raises

Lie dealing with down on the Swiss sphere, with the round located right under your hips. Your hands should be firmly grown on the ground simply below your shoulders as well as your toes need to be lightly touching the ground. Lift your legs behind you up until your body creates a straight line. Press your butt muscle mass as firmly as you can. Gradually reduced your toes back down to the ground and also repeat 15 times.

Bouncy Squats

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Stand with your feet regarding shoulder-width apart and also toes a little aimed external. Drop down into a squat, as low as you can go, after that rise to a 90-degree bend of your knees as well as go down back down to all-time low once more, then stand right up. This is one rep. Repeat 20 times.

The 15-Minute Workout:

Complete each of these 3 workouts as a circuit, for 15 associates each, 3 times.

Flamingo Boosts with Back Lunge

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Start with one of your foot up on your 15-inch, action to the top, seeing to it to push into the bench with your heel, as well as increase your other leg up into a bent flamingo leg placement. As you are reducing down, rather than stepping straight to the floor, you’ll step back additionally, entering into a back lunge position. Never ever take your foot off the initial beginning placement. Do 15 representatives on one side, then switch and proceed for 15 even more reps.

Swiss Ball Assisted Deep Bows with Dumbbell

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Stand versus a wall surface, facing out, placing your Swiss round in between you as well as the wall surface, against your back, at the height of your waistline. Hold your dumbbell just under your chin with two hands. Put your feet concerning hip-width apart, with your toes somewhat pointed exterior. Lower your butt towards the flooring while keeping the upright position of your upper body. At the top of the motion, flex your butt and also goal to really feel a stretch in your butt at the base. Perform 15 reps.

Weighted Glute Bridges with Shoulders on Bench

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Sit on the flooring in front of a bench as well as location your pinhead on your lap. Press your shoulders right into the bench as well as lift your hips until your body is in a tabletop position. See to it to maintain your core tight so your back doesn’t curve. Press your butt muscles and also gradually reduced pull back to the starting position. Execute 15 reps.