15 Minutes band workout to tone leg and fire up glute

Try this workout plan for bigger butt and sexy legs. Only 4 weeks can change your look totally and make you beautiful, hot and sexy. These 15 effective exercise for bigger butt and sexy legs are arranged to make you hot and sexy with flat abs, stomach, bigger butt, toned thigh and sexy legs.

To do this at-home leg and glute workout, all you need is a band and just 15 minutes a day . You can use any small mini band or, if you have a larger resistance band, simply double it!

#1 Jumping

We start training with jumps to warm up the muscles. Put the band around your ankles, lower yourself into a half squat, tilt your body slightly. Perform jumps landing on your heels, not on your toes.

Repeat 20 times

#2 Side Steps

From the same starting position, move sideways with side steps.

Perform 30 reps

#3 Leg Raise Back

Stand straight, hands in front of your chest. Take your leg back, tensing your buttocks. Don’t bend your knee. Return your leg to its original position.

Do 15 reps for each leg

#4 Half Squat Walk

Place your feet shoulder-width apart, elastic at the ankles. Bend your knees slightly and tilt your body slightly down, keeping your back straight.

Take 20 Steps Back & 20 Steps Forward

#5 Squats + Side Swings

Place the band above your knees. Place your feet shoulder-width apart, keep your hands at chest level. Bend your knees, push your pelvis back and sit down. Straighten up and take your right leg to the side. Make sure your back is straight and your body doesn’t lean forward. Squat down and alternate legs.

Repeat 15 times for each side

#6 Knee extension lying on the side

Put the band on above your knees. Lie on your side, bend your legs and tear your shins off the floor, put your hand under your head. Raise the hip up without opening the stop.

Do 12 reps on each side

#7 Glute Bridge Knee Raise

Lie on your back with the band just above your knees. Put your feet together and lift your pelvis. Hold the body in this position. Spread your knees to the sides, and then bring them back. Do not lower yourself onto the mat during the exercise, hold the bridge by tensing your buttocks.

Do 20 reps

#8 Side Hip Abduction

Get on all fours, palms strictly under your shoulders, back straight. From this position, move your thigh to the side so that it is parallel to the floor. Return to the starting position, but do not lower your leg to the floor.

Goal – Perform 15 reps for each leg

#9 Glute Bridge + Leg Extension

Lie on the mat, arms along the body, knees bent. As you exhale, lift your pelvis, tensing your buttocks and abs. Without lowering your hips, straighten your right leg and return it to the floor. Raise your hips again. Then extend your left leg until it is straight.

Do 10 reps for each leg

#10 Donkey Kick

Get on all fours, straighten your back. Make sure that the shoulders do not go forward or backward, but are above the palms. Hook the elastic band around your right foot and lift your leg up, tensing your buttocks. Do not lower your leg completely to the floor.

It is necessary to do 15 times, and then change the leg

Yes, training is not easy. You may not be able to fully master it the first time. In this case, try to do all the exercises, but fewer repetitions or approaches. We wish you endurance and good results!

Keep reading: A 15 Minute Cardio Workout You Can Do at Home to Burn Fat Fast

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