This booty workout is quick but effective – it takes only 8 mins to do and gives you a round and firm butt after a coupe of weeks. Do this workout 3 times a week on non-consecutive day. Here are the steps:
1. Donkey Kicks
Get on your knees and palms on yoga mat with your hands straight under your shoulders and your knees straight under your hips. Maintain your right knee at a 90-degree angle as you leisurely raise your leg at the back like kicking at back. Do these moves for 20 times.
2. Fire Hydrants
Stay in above position. Continue your knees, hip wide separately and curve them at a 90-degrees position. Remain your back directly, raise your right thigh on side taking your knee out as much as possible. Do this move for 10 times.
Now do the above Donkey Kicks for left leg for 20 times. Then repeat Fire Hydrants for left legs for 10 times.
3. Leg Circles
Stay in above same position (as in Fire Hydrants) on the floor. Now lift the right leg up on upper body level. Take the circle moving your foot in clockwise position. Do these moves for 10 secs.
Then take the circles anti-clockwise for 10 secs.
Now switch the leg to left leg. Take the circles clockwise for 10 secs. Then take the circles anti-clockwise for 10 secs.
4. One Leg Glute Bridge
Lie on your back on the yoga mat and knees bent at 90 degrees. Keep your arms straight touching the floor. Lift the hips off from the floor. Lower your hips and do the move again and a faintly harder account of the Glute bridge is to grasp the top of the overpass and lift every leg one next the other in a marching order. Do these moves for 20 times.
Then switch the leg and do same moves for 20 times.
5. Kneeling Leg Lift
Get on your knees and palms on yoga mat with your hands straight under your shoulders and your knees straight under your hips. Lift your left leg up straight as your upper body level and slowly take up then down. Do these moves for 20 times.
Now switch the leg and do same moves again with other leg for 20 times. Congratulations – You are now half way through to 8 mins booty workout.
Get on standing position. Take your one leg at front, touch the floor with knee by folding the knee, bend other leg knee to the floor. Then get back on original position. Keep bending your knees for 20 times. Keep your torso straight.
Switch the leg and do same moves with other leg for 20 times.
Stay in standing position. Keep a gap between your legs. Hold both hands behind your head and then move your body down taking your back out like sitting on chair. Then get back up.
Do the squats for 20 times.
8. Wide Stance Squats
Spread your legs fairly wide with the toes pointing forward. Sit back and down into the lowest position possible. Keep the knees from going over the toes. Keeping the head in line, squeeze the hips forward to power back up to a standing position. Exhale as you push up. Do 20 reps.
9. Wall Sit
Take a pose in front of a wall and lean beside it. Glide down until your knees are at about 90-degree angles.
Stay in this position for 60 secs to finish off this 8 mins booty workout. Awesome!