I did this workout one of the five times I went to the gym last month.
(Yes, I paid for a gym membership and I went 5 times, who am I, Bill Gates to spend money like that?)
It’s a very simple & quick but effective workout to lift and shape your butt. You can do it whether you’re a beginner or more advanced! All you have to do is stay on your mat and lift your legs in different directions a few times. Got it?
The great thing about this workout (besides being able to tone your booty without leaving the mat) is that it targets your butt, but doesn’t work your legs too much. Meaning your butt will lift, but your legs won’t get bulky (if you’re like me and that’s something you’re terrified of).
Beginner Butt Workout
This beginner booty workout is made out of 4 different exercises and the goal is to complete the whole set for each leg 3 times. If you cannot, do the best you can!
20 Donkey Kicks
20 Donkey Pulses
15 Diagonal Butt Kickbacks
25 Side Leg Raises
Repeat for the other leg. Rest and repeat 2 more times for both legs, for a total of three rounds.
I additionally did 5 min warm up (walking) + 10 min light jog after the workout and some stretching exercises.
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At all times, make sure you keep your core tight and your spine neutral to prevent injury.
Donkey kicks, 20x, each leg
Demonstrated by LivestrongWoman
Donkey Pulses, 20, each leg
demonstrated by The Army Girl’s Guide
Diagonal Butt Kickbacks, 15 each leg
demonstrated by Health Magazine
Side Leg Raises, 25 each leg
demonstrated by RunnersWorld