Those of you who like to combine our shorter workouts together to make a full hour long routine are going to love this 5 minute lower body workout to lift the buttocks.
This bodyweight workout requires no equipment. It consists of ten exercises, each done for a short 25 second interval. 25 Seconds may not sound like a long time to do an exercise but I assure you that you will feel these working as you go. In this style of these shorter workout videos of ours, we have a very short transition time in between exercises; just 5 seconds. There is a demo video that pops up in the last few seconds of each interval to show you which exercise you should be prepared to do next.
10 Intervals of Butt Lift Exercises
25 Seconds Active
5 Seconds Rest/Transition Time
5 Minutes Total
Kneeling Rear Leg Raises – Start on forearms and knees, bend the knee to a 90 degree angle and lift so that you feel the burning in your glutes. Repeat an interval on each side of the body.
Kneeling Rear Leg Raise Pulses – Here we take the exercise above, and dial up the burn even more by limiting the range of motion to just the top of the movement. Do these slow, controlled pulses on each side of the body. You will feel this in your butt, your hamstrings, and lower back, possibly even in your shoulders because of the stabilizing work that they have to do. Do one interval for each side of the body.
45ËšLifts – The varied angle on this lift tackles the glute muscles in an entirely different way than the raise done straight back. This is great for shaping the glutes, helping you keep or get a round booty. Repeat on left and right sides.
Squats – One of the best exercises you could possibly do for your booty and general lower body. Stand with feet shoulder width apart and bend your knees to stick your butt out behind you, keeping your knees behind your toes. Focus on pressing up through your heels and you will really feel it in your glutes.
Squat Pulses – You guys know I love the painful pulsing motions by now, right? You can nearly literally feel your body reshaping itself with the tortuous pulses! Here you will spend an entire 25 second interval in a squat, pulsing at the bottom of the range of the motion, making sure to use smooth motions. You can always take a break if you need to, but do what you can to push through the burning muscles in your legs.
Bridges – Lie on your back with your knees bent so that your feet are flat on the ground. Squeeze those glutes and press your torso and lower body off of the ground so that your weight now balances on your upper shoulders and feet. Lower back down, and repeat.
Swinging Bridges – Stay in the bridge position described above. Press up through those feet and “swing” your hips to the left, then slowly dip back down through the center, and then back up to the right. Continue this rocking motion for the entire interval, enjoying the screaming bum muscles that are the telltale sign of the development of a perky, firm tucus.
How many calories does this burn?
Because it’s only 5 minutes, it’s not going to burn off a vast number of calories, but obviously there is more benefit than just calories expended when doing toning, shaping butt lift exercises. We estimate that you can burn between 4-6 calories a minute doing this routine, or 15-30 total.
This 5 minute butt and thigh routine is great for using in combination with our longer lower body workouts that range from 30-50 minutes in length. Variety is key; some days you can do lengthier bouts of cardio & quick toning workouts like this one, while other days it would be great to do one of our shorter, 5-15 minute cardio videos in combination with the aforementioned, lengthier strength training/toning workout videos. Keeping your muscles guessing like this helps the workouts to stay maximally effective, and your brain to keep from getting to bored, which helps to fight back against burnout.