Do this butt-sculpting workout in the AM or whenever you need a quick pick-me-up. Just by adding this short sequence to your routine every morning, you will gain more than 90 minutes of exercise a month and over 18 hours of movement a year—everything counts! Try to perform each move for 30-40 seconds or until your cup is brewed, and aim to flow from one movement to the next without stopping for best results.
Feel free to use your counter for extra assistance or help balancing so you can focus on your form. Two hands is easiest, turning to the side and using one hand is a little harder, and no hands is most advanced. Pick what works for you.
If you’re a newbie to butt workouts, you may not know how to activate your glutes. When you stand up or walk upstairs, you use your quads, but you don’t use your glutes as much in everyday life. For this workout, really think about the muscles you’re aiming to engage instead of just going through the motions—this way you will fire up those glutes!
- Stand in a wide second position with toes turned out, and hold onto your counter for support as needed.
- Keeping your core pulled in and your shoulders back and down, bend your knees, making sure they track right over the middle of your foot.
- Hold here for 30-40 seconds.
Plie Squat with Heel Lifts
- Just like in the above exercise, stay low in your wide and turned out plié.
- Without bouncing your body up or down, peel your heels up and press through all 10 toes. Make sure to maintain your form and don’t roll out or in with your ankles.
- Perform 30-40 heel lifts, and try to deepen your squat a little bit, even towards the end when your legs are shaking.
Plie Squat with Side Crunch
- Still in the same wide second plié squat from above, press both heels into the floor and lace your hands behind your head with elbows out to the sides.
- Keeping your core pulled in, bend to one side and squeeze your obliques in a side crunch. Come back up to center.
- Repeat on the other side. Continue alternating for 30-40 reps total, making sure not to hinge forward or lose your core connection.
- Bring your legs into parallel and hip-distance apart, then bend both legs into a mini squat and maintain neutral with your core and pelvis.
- Without arching into your lower back, lift one leg up into an “L” position and press it back behind you. Resist back to your start position without swinging.
- Continue doing reps or, for an added challenge, hold the leg back and add little pulses for the 30-40 seconds of this interval. Don’t forget to breathe!
Bent Side Leg Lift
- Staying in your mini squat from the above exercise, keep your legs parallel and your hips nice and level. Hover one leg off the floor in that bent “L” shape.
- Holding your core in and your hip down, use your backside to lift one leg up to the side keeping the opposite leg stable and still.
- Lower the raised leg back down, keeping your form and alignment, and repeat for 30-40 seconds.
This article originally appeared on Prevention