FIVE MINUTE TOUGH GLUTE WORKOUT

FIVE MINUTE TOUGH GLUTE WORKOUT

You won’t get a better behind just by sitting around on it. You need to get tough with your booty to see some noticeable difference.  

And it doesn’t take long – this routine contains some real hardcore moves to whip your rear into shape in just 5 minutes, without a single squat or lunge in sight.

HOW TO DO IT

Perform this workout four to five times a week, taking two rest days.

Do as many reps as you can of each move for 30 seconds, then switch sides. After one minute, rest for 15 seconds then move onto the next exercise.  Simple!

To make it more challenging, either use ankle weights while you’re doing the exercises, or simply finish the workout then go back to the beginning and do it all again.

THE EXERCISES

​​1. Single leg Knee Pulses with Back Leg Pulses

How: Stand on your left foot with knee slightly bent. Bend your right knee and kick out your heel straight behind you. Simultaneously pulse the standing knee while kicking and extending behind with your left heel. Switch sides after 30 seconds.

2. Glute Crab Walk

How: Place a small resistance band around your ankles or knees with toes pointing forwards. Slightly bend your knees and take a step to the left. Never let your feet get closer than shoulder-width apart to keep effective tension on the band.  Continue walking sideways for 30 seconds then head back the other way (you may need to repeat this again if you’re in a small space). Now walk in the other direction for 30 seconds.

3. Pretzel Side Kick

How: Sit on a mat with your right knee bent directly before your right hip and left knee behind your left hip. Twisting your core, place your hands on either side of your right knee and lift your left knee and foot off the floor. Extend your left leg to kick out to the side, keeping your leg parallel to the floor. Bend back in and release to the floor. Switch sides after 30 seconds.

4. Single Leg Hip Lifts

How: Lie on your back with your knees bent. Lift hips towards the ceiling then extend right leg up. Keep your thighs parallel and hold the lift for 5 seconds. Keeping your hips raised, lower your foot back to the floor, then your hips. Repeat, switching sides after 30 seconds. 


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

Lucy C.
25 June 2017

Lucy C.

I've done the glute crab walk for ages as it is is good for knees too - much harder than you think!

Claire H.
16 June 2017

Claire H.

I often use ankle weights when doing leg exercises and would recommend using them with these too.

Sean S.
15 June 2017

Sean S.

Great simple workout. I like the resistance band one - I have never used my band in that way before.

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