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7 Minute Butt Lift Workout

All mommies know how short we are on time. Sometimes we have to choose between sleeping for an extra hour or hitting the gym. Well, I love to sleep so here is a short butt lift workout for those days when you just want to stay in your bed a little bit longer

7 Minute Butt Lift Workout

GLUTE BRIDGE

BENEFITS

FORM:

  1. Lie on your back with your knees hip width apart and bent at 90 degrees;
  2. Arms by your sides;
  3. Inhale;
  4. Draw through with your heels as you lift your butt up on an exhale and squeeze your glutes;
  5. Pause for a second;
  6. Slowly and controlling your spine return to the starting position.

NOTES:

  • Engage your core
  • Squeeze your glutes
  • Push your hips up using your heels!
  • Don’t hyperextend your back
  • Your body forms a straight line in the upper position

SUMO SQUAT

BENEFITS

FORM:

  1. Stand straight with your feet wider than hip width apart;
  2. Turn your toes out a bit;
  3. Inhale and slightly lean forward as you go into a squat position;
  4. Initiate your move from your hips, not your ankles so it looks like you push your butt out;
  5. Go as deep as you can without pushing your knees too much forward;
  6. Pause for a second;
  7. Slowly go back to the starting position.

NOTES:

SIDE LYING CLAM

BENEFITS

FORM:

  1. Lie on your side;
  2. Rest your head on your arm;
  3. Bend your knees and put one foot on top of the other;
  4. Your hip to torso angle should be around 90 degrees;
  5. Inhale;
  6. Keeping your feet together lift your upper knee up on the exhale;
  7. Inhale as you bring the knee back to the starting position.

SINGLE LEG GLUTE BRIDGE

BENEFITS

  • Strengthening glutes and erector spinae which helps to keep your posture upright
  • Strengthening core stabilizing muscles
  • Toning and shaping your butt
  • Gives Stronger back

FORM:

  1. Lie on your back with your knees hip width apart and bent at 90 degrees;
  2. Arms by your sides;
  3. Inhale and raise one leg, balancing on the foot of the other leg;
  4. Lift your butt up on an exhale and squeeze your glutes as you draw through with your heels;
  5. Pause for a second;
  6. Slowly and controlling your spine return to the starting position.

NOTES:

  • Engage your core
  • Squeeze your glutes
  • Don’t hyperextend your back
  • Push your hips up using your heels!
  • Your body forms a straight line in the upper position

DOUBLE LEG EXTENSIONS

BENEFITS

FORM:

  1. Lie face down;
  2. Rest your forehead on your hands;
  3. Slowly lift both legs (if it’s too challenging, start with one leg at a time);
  4. Make sure your back and pelvis don’t rotate;
  5. Return to the starting position;
  6. Go slow.

NOTES:

  • Keep your legs straight
  • Do Not lift your legs too high up
  • Engage your core and glutes
  • If you feel any sharp pain in low back, hip, or legs, stop immediately and consult with your physician.