Sculpt That Booty In 15 Minutes!


Karomaza |

One simple tool to firm your booty – and every centimetre along with it – fast!

Butts are big right now. Literally. We’re talking round, tight and shapely. To get one, you’ll need this workout. It uses a resistance band to shape your rear while also toning your legs, core and upper body. “A resistance band intensifies any exercise,” says trainer Jim Smith, who created the workout. “Plus, you can adjust the tension so the moves get tougher as you get stronger.” Do this routine two or three times a week. Perform the first two exercises back-to-back, then rest for up to one minute; repeat three more times. Continue to moves three and four and repeat the same pattern until you complete four total sets.

You’ll need: A resistance band; a mat (optional)

Squat to press

squat-to-press
Stand in the middle of a resistance band, feet hip-width apart, and hold the handles at shoulder height, palms facing forward. Slowly sit your hips back to lower into a squat (A). Press through your heels to stand and extend the handles directly overhead (B). That’s one rep. Do eight to 12.

X-band walk

x-band-walks
Stand in the middle of a resistance band, feet hip-width apart. Hold the right handle with your left hand and left handle with your right hand, so the band forms an X across your body (A). Step your right foot out to the right, leg straight (B), then your left foot; that’s one rep. Continue walking to the right for eight to 10 steps. Pause, then take eight to 10 steps to the left.

Glute bridge

glute-bridge-band
Lie on your back with the soles of your feet pressed together, knees bent. Place a resistance band over your waist and hold at the floor on either side of your body (A). Raise your hips until your body forms a straight line from knees to shoulders (B). Hold for three seconds, then return to start. That’s one rep. Do 15 to 20.

Too hard? Put your feet flat on the floor.

Donkey kick

Donkey-kick
Place your right foot through one handle of the band and kneel on all fours, pressing the band under your right hand (A). Raise your right leg until it’s parallel to the floor (B). Slowly return to start. That’s one rep. Do 10 to 12, then repeat on the other side.

Watch ON: Fitness Workouts