6 butt sculpting moves

6 butt sculpting moves

Got 6 minutes spare a day? Put them to good use with this challenging butt workout. You will definitely feel the burn and notice a firmer and tighter tush in record time. 

Perform each of the following exercises for 60 seconds, then repeat the whole lot again. Try to do 3 sets!

1. Single Leg Glute Bridge

This is the toughest of the hip extension exercises. Lie on your back with your knees bent and feet flat on the floor near your butt. Extend one leg, exhale, squeeze your glutes and push your hips up as high as possible. Lower your butt to brush the floor, and repeat.

2. Squat 

The squat is the king of butt-building exercises so ignore it at your peril. We reckon you’re clever enough to know how to perform it without instructions.  Our advice to maximise your maximus  is to go high and wide, focus on form and add weights.

3. Rainbows 

Start on all fours. Point your toe and extend your lift leg behind you level with your spine. Move your leg to the left side slightly. Slower lower your leg to touch the floor. Squeeze your glutes and lift back and across to touch the right side. Repeat the motion for 30 – 60 seconds before switching legs. Watch  to see how it’s done:

 

4. Kettlebell Swings

Hold your kettlebell with knees slightly bent. Bend forwards until your torso is 45 degrees from the floor. Thrust your hips forward as you straighten your legs and swing the kettlebell up to chest level as this video shows. Continue the swinging motion 15 times.

 

5. Barbell Hip Thrusts

For buns of steel, this is the ultimate bum firming exercise. Sit down with your back against a padded bench or box. Bend your knees. Place the barbell on your hips and support with your hands. Thrust the barbell upwards with your hips. Lower your butt to the floor and repeat.

6. Pistol squats

This is an advanced move only suitable when you’ve got a strong fitness foundation. Here  is the sort of progression you need. Hold your arms out in front of you, parallel to the floor. Lift your right leg off the floor and hold. Push your hips back and lower your body down as far as you can. Hold, and push back up. Here is the sort of progression you need:

 

 

 


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

Comments

Sarah L.
30 December 2014

Sarah L.

love these quick workouts - they are the ones that get done!

Sasha B.
16 December 2014

Sasha B.

Just what I need before stuffing my face with mince pies. I can vouch for kettlebells working well for butts. Definitely worth buying your own and squatting with them.

Phillip H.
15 December 2014

Phillip H.

I am always impressed at the leg strength of small children -and even more that they can stand up again without saying 'oof'...

Emma C.
13 December 2014

Emma C.

I'm LOVING that rainbow move! Never seen it before but omg it works. Don't know if I'll ever be able to to the pistol squat though...

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