Revive your rear with this swift and effective workout.
Feeling a bit bummed out about your booty lately? Need a pick-me-up to lift and tone those glutes? Look no further! We’ve curated the ultimate 7-Minute Butt Lifting Routine to perk up your posterior and have you feeling confident again. While some booty workouts may seem daunting, we’ve simplified the process to make it accessible to all. Say goodbye to sagging and hello to a firmer, more lifted derriere. Ready to get started? Let’s dive in!
We’ve designed this 7-minute butt lifting routine to be straightforward and easy to follow, leaving no room for confusion and absolutely zero excuses. It’s quick, efficient, and requires minimal equipment: just grab a pair of dumbbells, download a free interval timer app like Gymboss, and get ready to work that booty. Need further motivation? Take a snapshot of your behind today, then commit to this workout for a week and take another photo at the end. Notice any improvements? Even the slightest change is progress worth celebrating. Keep up the good work, and watch as your rear transforms before your eyes.
The Butt Lifting Routine:
Equipment Needed: Medium-heavy dumbbells (10-20 lbs), interval timer (Gymboss recommended)
Instructions: Perform each exercise for 1 minute without resting in between. If you’re up for multiple rounds, take a 1-minute break between rounds. Aim to complete this routine 3 times a week on alternate days.
Beginner Level: 1 round
Intermediate Level: 2 rounds
Advanced Level: 3 rounds
- Dumbbell Squats: Hold a dumbbell in each hand at shoulder height, feet hip-width apart. Lower into a squat position, keeping your back straight and chest up. Push through your heels to return to standing.
- Dumbbell Deadlifts: Hold a dumbbell in each hand in front of your thighs, palms facing your body. Keeping your back straight, bend at the hips and lower the dumbbells towards the ground. Squeeze your glutes and hamstrings to return to standing.
- Dumbbell Lunges: Hold a dumbbell in each hand, arms by your sides. Step forward with one foot and lower your body until both knees are bent at a 90-degree angle. Push through your front heel to return to standing, then repeat on the other side.
- Dumbbell Hip Thrusts: Sit on the ground with your upper back against a bench or elevated surface, knees bent and feet flat on the floor. Place a dumbbell on your hips and lean back against the bench. Thrust your hips upwards, squeezing your glutes at the top, then lower back down.
- Dumbbell Glute Bridges: Lie on your back with your knees bent and feet flat on the floor, holding a dumbbell on your hips. Lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down.
Exercises:
1. Dumbbell Plie Squat
2. Straight Leg Glute Kick Backs (Left leg, then right leg)
3. Dumbbell Squats
4. Clock Lunges (Right leg, then left leg)
5. Goblet Squat
Pair your quick workout with a speedy meal to replenish your energy levels post-exercise. Once you’ve conquered this routine, why not try one of our quick and nutritious recipes to fuel your body and keep your progress on track?
