8-Minute Butt

Buns are the new abs. They’re hot and we all want them. Apparel makers compete for the crowning achievement of the pants that make your butt look best, and they charge a triple-digit figure that makes this Old Navy-shopping, penny-pinching exercise physiologist go “humm.” The thing is, a good-looking butt has a little to do with diet, a lot to do with training, and a heckofalot to do with genetics. Putting looks aside, the glutes are huge players in the healthy function of your hips. This 8-minute Butt workout is about multi-planar function! It requires no equipment, besides a mat or cushioned flooring. With Power Music’s RoyaltyFreeFitnessMusic.com dropping the beat, we’ll drop the bass (pun intended) to these sweet moves.




Spend 40-seconds on each of the following exercises.



Exercise 1: Kickbacks


Step 1: Assume quadruped (“All 4s”) position. Draw your knee in toward your tummy.

Step 2: Extend the leg out, as if you’re kicking a heavy item back away from you.





Exercise 2: Pulses


Step 1: Remain in quadruped position with one leg extended (think straight line from shoulder to hip to heel on that leg).

Step 2: Pulse about 3-inches up and down with the extended leg. Everything else remains steady.



Exercise 3: Ceiling-Kickers


Step 1: Remain in quadruped position. Draw your knee in toward your tummy.

Step 2: Extend ONLY at the hip, keeping the knee bent, and lift as if your stomping that foot to the ceiling.




Exercise 4: Hydrants


Step 1: Remain in quadruped position. Keeping your knee bent, draw your knee out, away from the midline of the body (like a dog on a fire hydrant).

Step 2: Pull the leg back in to meet the knee on the other side.




Exercise 5: Hydrant Pulses


Step 1: Remain in quadruped position. Keeping your knee bent, draw your knee out, away from the midline of the body (like a dog on a fire hydrant). Pulse 3 times, about 3-inches up and down each pulse.

Step 2: Pull the leg back in to meet the knee on the other side.




Exercise 6: Hydrant to Kick Out


Step 1: Remain in quadruped position. Keeping your knee bent, draw your knee out, away from the midline of the body (like a dog on a fire hydrant).

Step 2: Extend the knee to kick the leg out to extension, like a side kick.

Step 3: Bend the knee and pull the leg back in to meet the knee on the other side.



Repeat on the other leg.



Brook Benten, M.Ed. is an exercise physiologist in Georgetown, TX with a platform for serving the world with fitness content at brookbenten.com. She is currently writing her first book, Sweat Like a Mother, an autobiography with a fitness road map. Purchase premium videos at BrookBenten.com to catch Brook’s vibe, join her tribe, and stay "in the know" to the release of her new book!

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