On days when I don’t make it to the gym but still want to squeeze in a quick and effective workout, I have a few go-to routines depending on which body part I want to target. When I want to target the butt area, here are a few moves you can do at home. All you need is a mat!
Roll out your mat and get on all fours—all of these exercises are performed from this starting position. And, like the title of this post suggests—do these five exercises fifteen times.
1. Leg kickbacks: From the all fours position, lift one leg up and bring your knee to your chest. In a fluid motion, press your leg out behind you so that your leg is straight. Be sure to squeeze your butt muscles as your leg becomes fully straight. Bring your leg back in toward your chest.
2. Leg pulses: Place your leg straight out behind you and point your toes. In quick movements, pulse your leg up about 9 – 12 inches always returning to your leg to its original position.
3. Leg raises: Place your leg straight out behind you and bend your knee to a 90 degree angle so that the sole of your foot is facing the ceiling. Tighten your muscles and pulse your leg upward as if you’re pressing your foot to the ceiling.
4. Leg curls: Place your leg straight out behind you and curl your foot in so that it touches your butt. Return your leg to its starting position.
5. Side lifts: From the all fours position, left your leg a big off the mat and slow swing your knee out to the side (kind of like a dog near a fire hydrant).
Do all of these exercises with one leg without stopping or resting your leg back down on the mat. Then, switch legs. Try to complete the routine at least three times. I usually try for four or five rounds.