10-Minute Quick Workout to Get a Firm Butt in 2020
1. Isometric Lunge with a pulse: 2 minute
Works: Quadriceps, hamstrings, glutes, calves
Stand holding both dumbbells, hands next to your hips facing inward. A. Step your right leg behind you into a low lunge position. b. Gently bounce your right foot one inch off the floor for a small pulse. Repeat for 30 seconds, then switch legs. Repeat set.
Easier option: Complete the same move without the weights and come up to standing after 10 pulses before completing the next 10.
2. Romanian Deadlift: 1 minute
Works: Hamstrings, glutes
A. Stand holding dumbbells in front of your body at thigh height, hands facing inward. There should be a slight bend in your knees and you should keep your back straight.
B. Bend at the waist and slowly slide the weights along the front of your legs until you reach your shins. (Remember to maintain a flat back throughout the entire exercise.) Hold the stretch for one breath and engage your glutes as you return to starting position. Repeat for one minute.
Easier option: Shorten your range of motion. Aim for knee height instead of shins.
3. Dumbbells Sumo Squat: 2 minutes
Works: Quadriceps, hamstrings, glutes, core
A. Stand with feet slightly more than shoulder-width apart, holding both dumbbells in front of you at hip level. Draw your shoulders back and maintain a flat back. B. Squat down until your quads are parallel to the floor. Use your core and lower back to resist hunching forward; keep your shoulders back. Contract your glutes, pressing through your hamstrings and heels, and return to standing. Repeat for two minutes.
Easier option: Ditch the dumbbells and lower yourself down only halfway, not to a full squat.
4. Hip Lifts: 2 minutes
Works: Hamstrings, glutes, lower back
A. Lie on your back with arms at your sides, knees bent and your feet on a chair. B. Lift your hips toward the
ceiling. Hold for one count, and then lower back down. Repeat the lifts while squeezing your glutes and hamstrings. After one minute, rest for 10 seconds. Repeat exercise for an additional minute.
Easier option: Get rid of the chair and perform the exercise with your feet on the floor.
5. “Running” Toe Taps: 1 minute
Works: Glutes, core
A. Lie on your back with your arms at your sides. Lift your feet, bending both knees to 90 degrees so your thighs are perpendicular to the floor. B. Slowly tap your right foot to the floor, then your left foot. Continuously alternate tapping each foot for one minute.
Easier option: Perform the same move but with less range of motion by bringing your toes only halfway down to the floor.
6. Cool down: 1 minute
Interlace your hands in front of you and stretch your arms up to the ceiling while bending at the knees into a deep squat. Coordinate this with five deep breaths to help your body cool down. Breathe in when you squat down, and out when you return to standing.