How To Get A Toned And Sculpted Butt In 20 Minutes?
Toned butts are an asset as they strengthen the glute muscles that help in walking, standing, sitting, running, balancing, and doing chores with much ease and convenience. And it is easier to get a firm and round butt with the following exercises.
Do These Exercises For 20 Minutes Daily
- Standing Alternate Cross Kicks
Target: Glutes, Adductors
How To:
• Stand straight with your hands by your sides and feet hip-width apart
• Raise your hands vertically up to your shoulder level to start
• Lift your right leg and try kicking your left hand with it
• Make sure you don’t lower your left hand or bend your back while kicking
• Repeat it with the left leg
• It completes one set
• Do 3 sets of 15 reps
- Weighted Walking Lunges
Target: Glutes, Lower Abs, Quadriceps, Hamstrings
How To:
• Stand straight with your feet shoulder-width apart and hands by your side
• Grab a 10-pound dumbbell in each hand, roll your shoulders back, push your chest up, and look straight to start
• Take a step with your right leg and flex your knees to bring your body down while keeping your back straight
• Get up and move forward with your left leg
• Now repeat it with the left leg forward, bending down, and moving forward with the right leg
• It completes a set
• Do 2 sets of 15 reps
• Walk in a straight line or circle
- Side Lying Leg Raises
Target: Glutes, Hip Flexors, Adductors
How To:
• Lie down on your right side with your right hand under your head and left leg resting on the right leg
• Place your left hand on your waist and raise your left leg up to 45 degrees or as much as possible
• Maintain a slow pace to avoid muscle cramps
• Do it 10 times with the left leg
• Change your side to repeat it with the right leg
• It completes one set
• Do 3 sets of 10 reps
- Weighted Hip Thrusts
Target: Glutes, Hamstrings, Hip Flexors, Quadriceps
How To:
• Stand straight before a bench with your feet shoulder-width apart
• Hold a barbell with some weight and sit down
• Place your shoulder blades on the bench and push your hips up to bring them at the level of the bench
• Hold the position for 2 seconds
• Come down and push again before you touch the floor
• Do 3 sets of 10 reps
Note: Adjust the weight to make it comfortable for you to thrust your hips without any injury.
- Squat Jumps
Target: Glutes, Calves, Hamstrings, Lower Abs, Quadriceps
How To:
• Stand straight with your feet shoulder-width apart and hands by your side
• Relax your knees, push your buttocks out, and come down until your thighs become horizontal to the floor
• Free your hands to propel your body up and jump with full force
• Spread your hands to balance for a smooth landing
• Again go down and jump
• It completes one rep
• Do 3 sets of 10 reps
Note: Avoid landing abruptly as it could result in leg injuries.
- Donkey Kicks
Target: Glutes, Core Muscles, Hamstrings, Quadriceps
How To:
• Come down on your fours with your neck, back, and butt making a straight line
• Engage your core, look straight and strengthen your elbows and thighs to start
• Raise your left leg and point your toes towards the ceiling
• Hold the position for a couple of seconds
• Do it 9 times before changing the leg
• Do 3 sets of 10 reps
- Leg Press
Target: Glutes, Lower Back, Quads, Lower Abs, Hamstrings, Calves
How To:
• Set the machine by selecting weight and backrest inclination
• Lie down on the backrest and place your legs under the weight
• Grab side handles to support and flex your legs by pushing the weight
• Hold the weight for a couple of seconds and then back
• Push again before your legs come to a halt
• Do 3 sets of 20 reps
Note: Adjust the weight to prevent your legs from getting crushed under the bulk weight.
- Two-Arm Kettlebell Swing
Target: Glutes, Lats, Shoulders, Lower Back
How To:
• Stand straight with your feet shoulder-width apart
• Hold a 12-pound kettlebell with both hands
• Bend down a little for balance but keep your back and neck straight
• It is the starting position
• Swing the kettlebell up to your shoulder level and then back
• Do 3 sets of 10 reps
- Single-Leg Deadlift
Target: Glutes, Shoulders, Lower Back, Hamstrings
How To:
• Stand straight with your feet hip-width apart and grab a dumbbell in each hand
• Take a step with your right leg and bend down while keeping your neck and back in a straight line
• Lift your right leg and extend to the back
• Keep your hands straight down and hold the position for 5 seconds
• Do it 9 times and switch leg
• Do 3 sets of 8 reps
- Box Jumps
Target: Glutes, Core Muscles, Hamstrings, Quads
How To:
• Stand before a knee height box maintaining a safe distance to jump on the box
• Relax your knees and free your hands to jump on the box
• Jump on the box and squat down to maintain balance
• Jump back on the floor
• Do 3 sets of 8 reps
- Fire Hydrant
Target: Glutes, Lower Abs, Abductors, Hamstrings, Adductors, Hip Flexors
How To:
• Get down on all your fours with your neck and back making a straight line
• Engage your core to start the exercise
• Lift your left knee and extend your left leg making a 45-degree angle
• Hold the position for 5 seconds and do it 9 times
• Repeat it with the right leg
• Do 3 sets of 10 reps
- Weighted Squat Pulse
Target: Glutes, Quads, Adductors, Hamstrings, Hip Flexors
How To:
• Stand straight with your feet shoulder-width apart
• Grab a 10-pound dumbbell with both hands
• Lower your body while keeping your back straight to start the exercise
• Come down in a squat position and pulse up and down a couple of times
• Get back to the starting position to rest
• Do 3 sets of 5 reps
Disclaimer: The above information is for education purposes only and the readers are advised to consult a personal trainer before doing any exercise.
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