15-minute Workout That Will Sculpt You a Round Booty

Many women have had problems with their buttocks, but you do not need to worry because you can make your own buttocks of your dreams. So get ready to get a round and elastic butt, and even if you can’t go to the gym for some reason, you can easily do all these exercises at home.

You can literally find many different exercises for pumping up your butt online. But not all of them are equally effective and good. That’s why we have prepared a set of exercises that can reduce excess fat in the buttocks, remove cellulite, make the buttocks more elastic and slightly increase their volume.

All you have to do is do this training every day. You will spend no more than 15 minutes on it, but the results will be great. You need to do each exercise for 40 seconds and then take a 5-second pause. And if you want to get even greater results increase the time spent performing each exercise.

1. Jump Squats

First, you need to stand with your feet shoulder-width apart. And then start by doing a regular squat, then you need to engage your core and jump up explosively.

Then when you land, lower your body back into the squat position to complete one rep. You need to land as quietly as possible, which requires control.

2. Glute Kickback

You need to kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position.

But with the arms spaced at shoulder width and your head should be looking forward. The bend of the knees should create a 90-degree angle between the hamstrings and the calves and this will be your starting position.

Then as you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Next, you need to contract the glutes throughout this movement and hold the contraction at the top for a second.

Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
And then go back to the initial position as you inhale. Now repeat with the left leg.

3. Knee Push-Ups

Start this exercise in the same position as a push-up, and keep your knees in contact with the floor as you press up, lifting your upper body.

Then keeping your knees on the floor reduces the total weight you need to lift to complete the motion, while still retaining many of the push-up’s benefits.

4. Burpee

You need to begin in a squat position with hands on the floor in front of you and then kick your feet back to a pushup position.

Next, immediately return your feet to the squat position and leap up as high as possible from the squat position.

5. Frog Hops

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First, stand with your hands behind your head, and squat down keeping your torso upright and your head up and this will be your starting position.

Then jump forward several feet, avoiding jumping unnecessarily high and as your feet contact the ground, absorb the impact through your legs, and jump again.

6. Up-Down Plank

Begin in a full plank and lower your right elbow to the mat and then your left, coming into an elbow plank.

Next, you need to put your right hand on the mat and straighten your right elbow.

Then do the same on the left to return to a full plank.

7. Swimming Pilates

You need to lie on your stomach with the legs straight and together and then keeping your shoulder blades settled in your back and your shoulders away from your ears, stretch your arms straight overhead.

Next, you need to pull your abs in so that you lift your belly button up away from the floor.

Then reaching out from the center, extend your arms and legs so far in opposite directions that they naturally come up off the floor and at the same time, get so much length in your spine that your head moves up off the mat as an extension of the reach of your spine.

Source: Train Hard Team