23
Mar
10

GET A BETTER BUTT IN 20 MINUTES

Do this fast workout to get a firm butt, flat abs, and toned thighs. Get started with three sets of this workout, twice a week.

Brazilian Butt Sculpter

 

What you’ll need: A pair of 3- to 5-pound dumbbells and a stability ball.
Targets: Shoulders, triceps, abs, glutes, legs

  • Lie facedown on ball with palms on floor, abs engaged, back flat, legs extended 3 feet apart and toes on floor.
  • Squeeze glutes to lift legs as high as you can.
  • Hold up for 1 count, then bring feet together.
  • Separate legs; lower. Do 15 reps

Ball Run

Targets: Biceps, glutes, abs, quads 

  • Sit on ball with back straight, abs engaged, feet on floor and a dumbbell in each hand, elbows bent, palms in.
  • Keeping upper body still and right knee bent, lift right foot 6 inches while swinging left arm forward and right arm back (as if running).
  • Return to start. Switch sides; repeat. Do 20 reps, alternating sides.

Crossover Squat

Targets: Obliques, glutes, legs
a. Stand with feet shoulder-width apart, abs engaged, hands behind head, elbows out. Squat.

Curtsy Lunge/Lateral Raise

Targets: Shoulders, abs, obliques, hips, glutes, legs

a. Stand with feet hip-width apart, a dumbbell in right hand, right arm by side, left hand on hip. Lunge left leg back behind right leg.

 

Glute Swoop

Targets: Abs, glutes, legs 

  • Stand with feet hip-width apart, knees slightly bent, arms extended in front of you at shoulder level.
  • Keeping back flat and abs engaged, hinge forward from hips and slide right leg back, toes pointed out.
  • Lift right leg as high as you can.
  • Curl right foot toward butt; release.
  • Return to start. Do 15 reps. Switch legs; repeat.

 

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19 Responses to “GET A BETTER BUTT IN 20 MINUTES”


  1. March 23, 2010 at 9:25 am

    Some of these moves kill me everytime! lol 🙂 They do work! My kids love to play around with that big “ball” in my room! lol 🙂 Have a fun week! I need to get back into my routine! Thanks!

  2. March 23, 2010 at 10:52 pm

    Ohhhhh, I gotta try some of these. I REALLY need to kick it up 100 notches to get in shape before the wedding. These are GREAT!

  3. March 24, 2010 at 5:20 pm

    Can I take her butt home with me ? 🙂
    Seriously, after all the ops are done, I do plan on some flab-stoppers to make me a less intrusive dude 🙂

  4. March 25, 2010 at 12:31 am

    I have been working it! lol 🙂

  5. March 25, 2010 at 1:28 am

    Looks worth a try. Thanks! 🙂

  6. March 25, 2010 at 2:40 am

    I will try it tomorrow morning 😉
    I think that it worths 🙂

    Enjoy the moment,Terri!

    • March 27, 2010 at 7:49 pm

      Alina, Let me know if it helps you any I trying to get some new ideas of works outs and would love to know what most people use and how it works. 🙂
      Have a blesseds day!! 😀


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