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

• Strengthening glutes and erector spinae which helps to keep your posture upright 
• Strengthening core stabilizing muscles
• Toning and shaping your butt 
• Helps with lower back pain
• Helps decrease knee pain
• 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;
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

• Targets inner thighs and glutes 
• Tones and lifts the butt 
• Improves Mobility

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:

• The wider and deeper your squat is the more it targets your butt
• ALWAYS initiate the move from your hips! Push that butt out!

SIDE LYING CLAM

BENEFITS

• Strengthens gluteus medius
• Strengthens external rotators
• Used in rehabilitation of lower back pain and hip injuries

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

• Strengthening lower back
• Helps with hip pain
• Help improve hip and back strength and stability 

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.