8 Minute Butt Workout at Home!
Instead of making vague resolutions like “lose weight” and “get a better body,” be specific, and make 2017 the year of the rear with this gluteus-maximizing workout plan, the #CosmoButtChallenge.
Five days a week, spend eight minutes doing a five-move routine, designed by certified personal fitness trainer and Instagram star Angelica Gonzalez (@AngelicaKathleen), who knows a thing or two about rounding out the booty:
In the program outlined below, you’ll perform 15 reps of each move on each side and complete the entire circuit as many times as you can in eight minutes, resting up to 30 seconds between sets.
Weighted Squat With Triple Pulse
How to do it: Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes Stay in squat position and go up and down. Move up and down 15 times, then return to starting position and relax.
Weighted Side Lunge to Knee Raise
How to do it: Stand with your feet set about twice shoulder width apart, your feet facing straight ahead. Clasp your hands in front your chest. Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees. Next, press through the left heel for momentum as you bring your left knee up in front of the left hip. Return to starting position to complete one rep. Perform all your reps, then repeat on the opposite side.
Weighted Single-Leg Deadlift to Lunge
How to do it: Hold one dumbbell in each hand, palms facing your body, and stand with feet about shoulders-width apart, toes facing forward. Keeping the chest high and knees soft, balance on the right foot as you bend forward from the waist to lower the dumbbells toward the floor, simultaneously extending the left leg behind you to bring your heel toward the ceiling. Next, raise your chest and lower your left leg, landing with the left foot a large step ahead of the right one. Bend both knees about 90 degrees to lower into a forward lunge, keeping the shoulders stacked above the hips the entire time. Press through the front heel to return to standing position. That’s one rep. Perform all your reps, then repeat on the opposite side.
Kickback to Hydrant
How to do it: Get down on the mat on all fours. Hands should be directly below the shoulders and knees below the hips. To find neutral gently roll your hips under and back up, arching your low back up and down. Keeping your body steady and your knees bent, slowly lift your right leg out to the side. Lift the leg as high as you can without rotating your hips, or leaning to the left side. Lower the leg back down to the start position. Perform all your reps, then repeat on the opposite side.
Single Leg Hip Thruster
How to do it: Lie on a flat surface with your knees bent and both feet planted on the ground. As you raise one leg straight in the air, thrust your hips off of the ground, creating an arch in your lower back.
Be sure to drive through the heel of your foot in order to contract the hamstrings and glutes as you lift off of the ground.
Perform this workout at least five times a week