Ten Minute Tushy Tone-up! 

We all know from the media recently that butts are in! We don’t all need Kim Kardasian’s booty, but we could all use a little toning and lifting!

Here is a quick, easy butt toning workout that you can do anywhere, anytime.

1. Squats:


Stand with feet a little bit wider than hip-width apart slightly turned out. Keeping your knees directly over your toes sit back towards the ground sticking your butt out. Stand up while squeezing your glutes. Repeat for 3 sets of 10.

2. Lunges

Both standing and walking lunges are great. For standing stand with feet fist with apart and step out into a low lunge (knee directly over the toes and other knee just above the ground) and then step back so feet are fist width again. For walking find a long hallway or side walk and walk all the way down it by switching off the leading leg with low lunges.

3. Shoulder Bridge

Start on your back with knees bent feet flat on the floor and arms long by your side. Bring your feet closer to your seat so they are almost touching your fingertips. Tuck your tailbone to lift your hips so that you are a straight line from your knees to your shoulders. Articulate down to the mat. Repeat 10 times squeezing your glutes as you lift up.

-Marching


Keep your hips high, don’t let them move at all as you lift one foot just a few inches off the ground then switch sides. March for 10 steps then articulate through your spine to come back down to the mat.

-Leg lifts

Roll back up one more time. Keeping the hips high and even bring one knee into your chest then stretch the leg straight up to the sky. Lower the leg to the height of the other thigh (or all the way to the floor if you can keep the hips high) and then back to the sky for 5 then switch legs. After 5 on each side roll down to end mat.

4. Table- Stomping and Hydrants

Come onto your hands and knees. Shoulders directly over your wrists and hips directly over your knees.

-Stomping

Lift one leg so that the knee is as high as the hips and the foot is flat standing on the ceiling. Stomp on the curling 10 times, keeping the hips even and  and engaged so the back doesn’t arch. Repeat on the other side.

-Hydrants


Lift the leg out to the side keeping your hips even and bring it back in 10 times on each side.

Finish by tucking your toes under and lifting your hips into a downward dog position. Walk the hands all the way back to your toes and roll up one vertabrae at a time, and you’re done! If you have more time you can repeat the whole series 🙂

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