A great ten minute bum workout is something that can be tacked to the end of your pre-existing workout, or done one to two times as a workout of it's very own. This bum workout targets the inner thighs, outer thighs, all three gluteus muscles, and the hips abductor muscles. To complete this workout, do each exercise for one minute.
If you really want to get a bum that defy's gravity, reduce the amount of simple sugars and starches eaten in a day and replace them with complex carbs like spinach, beets, and asparagus. Increasing your lean protein intake will do wonders as well.
Side Leg Taps with Straight Leg
My ballet instructor taught me how to do these as part of her floor barr series. Floor barr is one of the greatest forms of exercise I have ever experienced and this exercise is right up their as one of my floor barr favorites!
Lay on your left side with your left leg bent and your torso lifted off the ground. Anything between the shoulder blade and the hip should be off the floor. Lift the right leg off the ground and rotate the leg inward. Point and curl your right foot so the big toe is towards the ground. Begin by taping the right toe on the ground infront of you, then lifting the foot up at least one foot and taping in the center. Continue this taping in a front, center, back, center pattern for one minute.
Move on to the side leg taps with bent leg. Complete the two different forms of side leg taps for one minute each, then switch to the left side for one minute per exercise.
Side Leg Taps with Bent Leg
The bent leg version will work all those tiny little muscles in the inner thigh and hip flexor region. Both of these exercises will also increase your core strength to boot!
Lay on the ground in the same position as the straight leg side taps, being sure that hips are aligned and the torso is not touching the ground. Lift the right leg off the ground and rotate it outward. Bend the leg and flex the foot. Continue the taping pattern, but tap the heel to the ground instead of the toe. Continue the front, center, back, center taping pattern for one minute, then switch sides and complete both exercises on the left.
Your buns will be screaming! Mine are every time I do these, no matter how often.
Bridge Pose
I love me some bridge pose! These will work the upper and lower bum, helping those muscles retain a nice rounded shape and reducing cellulite.
Lay on your back with arms at your side, legs bent, and feet on the floor. Tuck your shoulders under and lift your hips and torso off the ground. Hold this position for thirty seconds, then slowly lower the bum so it is almost touching the ground, then rise back up. Continue this for another thirty seconds. Be sure that your hips stay even and you are lifting as high as possible during the entire exercise. You should feel beet after this.
Stay in bridge pose, there is more to come...
Extended Leg Bridge Pose
I promise, I would not put these on here in such high quantities unless they did miracles for our butts! Since you are still in bridge pose, all you will need to do is lift the right leg straight into the air. Be sure to keep hips even and as high as possible. Toes can be pointed or flexed, it is up to you.
You can either hold this position (intermediate) or, to really get buns of steal, slowly lower your hips so they are almost touching the ground, hold, then rise back up. Continue this for one minute then alternate to the left leg being straight in the air.
Plank Toe Taps
These will work your hip flexors, inner thighs, outer thighs, and abs. Get into lowered plank position with the elbows directly under the shoulders. Lift the right leg into the air about 45 degrees and extend it out to behind you, then to the left. Tap your toe on the ground, then return to starting. Continue for one minute, then alternate to the left side.
Curtsey Lunges
Curtsey Lunges are great for the upper and outer bum along with the outer thighs. Start with hands raised and feet hip width apart. Bring the right leg back and to the outside of the left foot, then complete a lunge in this position. Be sure that your front knee does not extend past your front toe and the back knee does not rest on the ground. Continue alternating legs for one minute.
