Busy as you are, you do have time to get your butt in gear — literally. This ultra-fast workout is so effective because it attacks the three muscles that make up your derrière — the gluteus maximus, gluteus medius and gluteus minimus — and works them from 360 degrees.
By recruiting more muscle fibers at once, you increase muscle growth and sculpt your rear faster. Plus by strengthening these muscles, you’ll create healthier hips since they support that ball and socket joint between your thighbone and pelvis.
How it works: For each exercise, perform as many reps as possible in 60 seconds, focusing on form. Do not rest between exercises.
You’ll need: Nothing.
1. Donkey Kicks
Starting on your hands and knees, keeping your core tight and back flat, raise 1 leg and keeping knee at 90 degrees. Push that leg as high as you can in the air and lower back down
2. Side Lying Leg Kicks
Lie on right side, supported on elbow, legs long and slightly in front of body. Raise left leg to hip height, exhale to kick left leg forward and pulse, inhale, lengthen leg to back
3. Heel Sky Rise
Start on your knees and elbows. From here, put one leg out straight and flex your foot. Focus on lifting this leg from your butt (leg must stay straight or you are not using your butt). Slowly raise your leg from the ground until it’s in line with your body and lower back to the ground.
Perform this slowly, pausing at the top of each repetition. This is a small and controlled movement. If you raise too high you will use your back muscle instead of your butt. To really make it work, keep the height range between the ground and your torso.
4. Low Lunge Hover
Stand with feet hip-width apart before stepping your right foot back, and lowering into lunge stance with the left knee over the ankle. Bring your arms over your head and hinge forward from the waist. Lower the chest forward toward the thighs as your arms reach forward. Lift the right leg while straightening the left. Hold for 3 breaths before returning to the starting lunge position.
5. Burpee Switch Left and Back
Stand tall with feet hip-width apart and hands resting at sides. Quickly bend knees and lower hips toward the floor. At lowest point, place palms on the floor in front of you and jump feet back behind you. Immediately jump feet forward again. Jump toward the ceiling, rotating torso 180-degrees to the right to land facing the opposite way. Perform another burpee, this time rotating torso to the left so you land facing forward again. Continue switching direction.
6. Lunge Hops
Start with feet shoulder-width apart, and step forward into a lunge, careful not to allow your forward knee not to travel past your toes. From the bottom of the lunge, drive upward into jump as high as you can go, and scissor your feet so that you land with the alternate foot forward.