There are always quick fixes for a perkier, more rounded butt. But the best long lasting results are achieved by working out, and getting firm, shaped and perky butt. There are tons of exercises and routines you can try. Today, we want to introduce you to a routine that will take only five minutes of your time, and you can do it at home anytime you like it.
How exercising helps the butt?
The butt muscles, or the glutes are what form the butt. When your glutes are weak, the butt can succumb to gravity, and the result is flat butt. And flat butt is not the only problem you might be facing. Weak glutes contribute to your body being vulnerable, placing the structural integrity at risk. This way, the body works against you.
Strong glutes, on the other hand, provide support for the upper and lower body, and tone your butt. It is up to you to choose whether you like strong or weak glutes. Having strong glutes is beneficial not just for your look, but for your overall health as well.
How to work out?
The next exercises we are suggesting can be used in a variety of ways. If you have little time, you can use it as a workout to tone your glutes, burn few calories and improve your mood. Working out always boosts the mood.
Another way to use the workout routine is to burn the muscles on the lower body, but stick this routine to a longer routine for a butt workout. If you do not feel soreness the next day, it is like you have never exercised.
And lastly, you can use the routine with one or two other short routines for a medium workout. Or you can design your own program using the same exercises we are recommending.
How the routine works
The five minute workout doesn’t allow for any rest between exercises. It is a five minute intensive workout, with just few seconds rest between exercises. However, when you start, you can make longer breaks, but make sure to increase the amount of repetitions. You do not need any equipment, just five simple exercises. It is recommended that you stretch before doing the exercises, to avoid injuries. You can also cool down after, or skip both warming up and cooling down.
Start by doing one minute lunges with weights in the hands. The next exercise is a lunge pulse. To do a lunge pulse, you need a rope, hold it between hands, and raise your hands above the head. Do 30 seconds of lunge pulses. Do this with the left leg forward. Now, switch legs, put the right in front, and again do one minute lunge lifts, and 30 seconds lunge pulses. That is a 3 minute workout.
For the last two minutes, you need one minute of double dip squats, 30 seconds static hold and 30 second squat pulses. To do a static hold, get into a position of a push up, and stay in it for 30 seconds. You can put your hands like a triangle below your head and go even more down. Squat pulses are performed with the legs wide apart and hands allied on the chest.
That is a five minute workout, without any pauses. If you like, you can take few seconds break between exercises. However, in order for maximum results, it is best that you do it without a break.