Quick Butt Workout 3 Easy Moves for Sexy Legs & A Firm Butt

The quick butt workout takes 10 minutes and includes 3 of the best lower body exercises that do triple duty. They use your core, hips, inner thighs and outer thighs to stabilize so you'll burn more calories, they burn tons of fat and calories so you'll get results faster, and they sculpt a firm butt.

Perform set one of each exercise. Go from one exercise to the next without resting between exercsies. Your stretches are part of your recovery so do not skip them. This way you can workout with the same intensity on your last two circuits.

After your first circuit rest for 20 seconds then repeat then rest again for 20 seconds then repeat.


Exercise
DB Bulgarian Split Squat
1. Start by holding dumbells at your side.
2. Place your back foot on a bench with your other leg out in front of you.
3. Proceed into a squat position by lowering your hips straight down.
4. Return to the starting position and repeat for the suggested repetitions.
5. Repeat with the other leg.

Quick Butt Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 10
2 8
3 8
Box Step with Dumbbell & Knee Drive
1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a dumbbell in each hand.
2. Push off the box and explode vertically and drive your other knee up towards your chest. Complete the prescribed number of reps.
Repeat with other leg and continue according to prescribed number of repetitions


Quick Butt Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 10
2 8
3 8
1 Leg Balance Squat
1. Start by standing on one leg with the other leg elevated.
2. Bend forward keeping your planted leg semi straight and reach for the ground.
3. Keep your back relatively flat during the exercise.
4. Repeat for the prescribed repetitions and then repeat with the other leg.

Quick Butt Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 10
2 8
3 8
Lateral Bend Straddle
1. Start by placing your feet as far apart as possible and your hands overhead.
2. Lean to a side and try to reach ankle with your hand.
3. Remember to keep your body parallel and do not lean forward or backwards.
4. Hold for the prescribed time and repeat to the other side.

Quick Butt Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 60 seconds each side
Quad Psoas Stretch
1. Start by placing one knee on the balance disc with the foot on top of the stability ball.
2. Your other leg should be bent 90 degrees at the knee with your foot flat on the floor.
3. Slowly slide your foot on the floor forward and lean with your upper body towards the floor until a comfortable but moderate stretch is felt.
4. Return to the starting position and repeat or hold for desired amount of time if you would like.
5. Repeat with the other leg.

Quick Butt Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 60 seconds each side
Spinal Twist
1. Begin by sitting with legs extended bend the left knee and place the heel by the right buttocks. Lift up the right leg and place the right foot to the outside of the left knee. Lengthen the spine and make sure the right foot is flat on the floor.
2. Hips are square shoulders are square. Inhale and lengthen the left arm up towards the sky and look up and place the right hand behind the body and slowly hug the right knee with the left hand.
3. Look over the right shoulder pushing down through sitting bones and lifting up through crown and keep a straight spine. Allow the breath to guide you into the stretch. The inhales releasing the stretch exhales going deeper into the spinal twist.


Quick Butt Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 60 seconds each side

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