15 minutes workout to help you get a firm and round butt

15 minutes workout to help you get a firm and round butt

If you want to lift and define your butt but don’t like squats, you’ll love this home workout with only 5 exercises. You don’t need any equipment or a gym and the results are super effective.

Take this challenge and do this workout every day for about a month, and you will see fantastic results. You will be surprised.

You may want to know: 8 exercises to tone your butt without doing squats

Home workout to firm and round your butt

Hip Lifts

Lie on your back on a mat, legs bent, feet flat on the floor. Lift your hips in the shape of a bridge. Hold a dumbbell with your hands above your waist. Make slow up and down movements, 15 to 20 repetitions.

Hip-extensions

Get on all fours and hold a weight behind your knee. Lift and bend your leg pointing to the ceiling with your foot. Make up and down movements, between 20 and 25 with each leg.

Concentrated Hip Extension

Start in the all fours position and stretch one of your legs with your foot on the floor. Raise and lower that leg 20 to 25 times. Then, repeat with other leg.

Maybe you might be interested: 10 Best inner thigh exercises to sculpt and tone your upper Legs

Grasshopper Lifts


Lie on your stomach, hands under your chin, knees wide apart. Keep your spine neutral and bend your legs, bringing your feet together. Point your feet toward the ceiling and lift your thighs off the floor as high as you can. Keep the movement slow and, as you inhale, lower your thighs back to the floor and repeat the exercise 20 to 25 times.

Bridge Pulses

Lie on a mat or mattress. Keep one leg bent and the other straight. Now, point the foot of the straight leg toward the ceiling. Then, with your arms at the sides of your body, do the bridge position and return to the starting position. Repeat the movement about 15 to 20 times for each leg.

Keep reading: 10 simple exercises that will only take only 15 minutes of your time to stay in shape

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