20 Minute Sexy Butt Workout

sexy-butt

Who doesn’t want a nicer behind? I know I have always been fascinated with this muscle group. Especially with my background in track & field, I found it interesting how the fastest sprinters always had these massive butts.

So in order to get fastester (in my mind) I had to get a bigger butt.  It was so simple! Except that building this muscle group is one of most elusive in the fitness industry.  I’m glad to see there are programs that are dedicated just to this muscle group these days.

Not only will increasing the muscle size in this area make you look better in everything (and nothing),  but it will help you move more efficiently and reduce the chance of back pain or knee pain.

I think you’ve heard enough my life story! On to the work out itself.

The Workout

The workout is a circuit.  Do it 3 times through, and each time should take about 8 minutes.  Don’t rush through the exercises, take them slow.  Each repetition should take 4-6 seconds.  Eg., 2-3 seconds up, and 2-3 seconds down.

1. Hip Thrusts

Lie on your back, feet about 6 inches from your butt.  You’re just going to raise you hips up until you have a straight time between your knee, your hip and your shoulders.

 

 

 

 

2. One legged deadlift

This is where you stand up straight, lift on foot off the ground, then you’re going to bend from the hips till your torso is parrallel to the ground (if you can!).  This is a challenging exercise that reaps immense benefits.   You want to try to keep a straight line between your shoulders, hips and feet throughout the exercise.

3. Walking Lunges

Just like regular lunges except you are moving forward.  Take big steps and don’t collapse into the lunge, use as much control as possible.  Keep a straight line between your hips, knees and feet.  If you are having trouble with this, stick to a static lunge. Take about 10 steps, walk back and repeat for a set.

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4. Quadruped Hip Extension (mouthful I know!)

For this exercise you are on all fours (hence quadruped), hips above knees and shoulders above hands. You are just going to lift one of your thighs, really focusing on squeezing the butt.  Note: Try your best to keep the natural curves in your spine.   You will have a tendency to hyperextend you lower back as your foot gets higher.  Just be aware of this fact and make sure not to let this happpen.

5. Jumping lunges

So these are basically the worst ever, but what good workout is complete without some cardio?  Don’t worry too much about the depth of the lunge since you’ll be going for a minute on these.  Just keep as much control through your hips and torso as possible.

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The workout:

  • Do each exercise in a circuit
  • Take a solid 60 seconds on each exercise
  • Add weight once the exercise gets too easy and if your form is proficient
  • Take a minute or so rest after each set
  • Do 3 sets

 

 

 

 

About The Author

Steve Scott

Steve Scott is an expert on weight loss through diet and exercise. He has a Certificate III & IV in Fitness (Personal Trainer), Level II in Track & Field Coaching (Sprints & Hurdles) and holds a BA (Psychology/Sport Studies).

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