10 Minute Booty Builder
I'm sure you've heard it before: if you want a big booty, SQUAT.
Very true, squats will help you build up that round, firm butt that everyone covets. But after a while, just doing squats is going to get BORING. And it's going to stop working. Repeating the same exercise over and over is eventually going to slow your progress because your body is already used to what you've been doing.
Here's a quick 10 minute workout to build that booty and work your legs and core in the process! All you'll need is a medium set of dumbbells.
1. Pulsing lunges (weighted)
Start with your medium set of dumbbells in a lunge position. Squat down and pulse for 30 seconds on the right side, switch and pulse for 30 seconds on the left side. Make sure you keep your butt tucked under you and your abs pulled in and tight!
2. Figure Four Bridges
These are one of the BEST exercises to burn those buns! It's hands down my favorite, and you can really tell it's working. Start on your back with a medium to heavy weight places on your hips. Bring your knees up and cross one leg over the other, your ankle resting on your other knee. Raise your hips off the ground (squeeze your buns!), hold for three seconds, then lower your hips. Repeat for 30 seconds, then switch legs. If you want a challenge, scoot your heel closer to your butt and raise your toes off the ground.
3. Weighted Sumo Squats with Dumbbell Curl
Okay, okay, we can do ONE type of squats. Sumo Squats target your inner thighs like nobody's business and they WORK. Add some weights and you're just making them that much more effective. Start with your legs wide and your toes turned out, holding the dumbbell with both hands in a curl position. As you squat down, lower the dumbbell and straighten your arms. Repeat for 60 seconds and make sure to keep your abs tight and your butt tucked underneath you.
4. Hungry Bear
I'm going to need you to take a deep breath before this exercise because it is HARD. It doesn't only work your butt, but it works your legs, core and arms too. It's like a quadruple threat! Start on your hands and knees, pick your knees up two inches off the ground (keep your back flat and your butt down!), push one leg back, bring it up with your knee bent toward your elbow, and bring it back to center. Alternate legs and repeat for 60 seconds.