15 MINUTE BUTT AND THIGH NO EQUIPMENT WORKOUT

Do you want mini-skirt worthy legs? While men focus on building muscle mass for upper body, women should take more time on toning butt and thigh for a better lower body look. A combination of the best strength exercises for the butt and thighs weaved in with high-intensity interval training that also targets the lower body. Ready to explore the secret behind a supermodel body? Start with six exercises below that will thoroughly engage your glutes and thighs for an effective burnout style routine!

  1. CURTSY LUNGE

Curtsy Lunges don’t just belong in ballet class, you can add it to your daily routine to get its amazing benefits. The curtsy lunge targets your inner thighs as well as your glute medius, a smaller butt muscle that helps stabilize hips to help improve your posture.

Step-to-step instruction

START: Stand with feet together, knees bent, and slightly hinged at the hips. Shift weight slightly into your right foot and leap laterally to the left as far as you can.

FINISH: Land softly on your left foot. Repeat 2 more times, propelling back to the right side and then again to the left. On the third jump, allow your right leg to land behind the left, and lower into a curtsy squat. At the bottom of your squat, both knees will be bent, and your left knee will be in front of your right. Repeat the same sequence starting to the left.

TIPS: To make it easier, Take as wide of a step as you can (instead of jumping).

  1. FIRE HYDRANT

The Fire Hydrant is a great lower body exercise that engages and tones your glutes. In addition to the toning of your glutes, this combination exercise often leaves the outer thigh more toned making it an excellent lower body workout.

Step-to-step instruction

START: Position yourself on all fours with shoulders wide apart and palms flat. Keep your knees, hip wide apart and bend them at a 90-degrees angle.

FINISH: Keep your back straight, raise your right thigh and bring it close to your chest as much as you can. Then raise the same thigh out to the side by keeping the hips still. Now, kick your raised leg slowly in the backward position. Now perform these steps with your left leg.

  1. SIDE-LYING POWER KICK

Whether you’re a runner, swimmer, a gym or yoga lover, Side-Lying Power Kick can make a huge difference to your sense of balance and flexibility, while adding more power and strength to your lower body, including butt, hamstrings, and thighs.

Step-to-step instruction

START: Lying down on your side with your legs slightly in front of your body, resting towards the front edge of your mat. Let your head rest on your bottom hand, propped up on a bent elbow on the floor, while your top arm is bent with the palm down on the mat in front of you for stability.

FINISH: Flex your foot as you kick your top leg straight out in front of you. You can give kick out front in two quick phases to add more power. Keep your toes pointed straight to demand more stability and balance from your core. Kick your leg behind you as you exhale, pointing the foot, and keeping it the same height as your hip. Remember to squeeze your glutes and work your abs inwards for added stability. Try to complete at least 10 repetitions on each side.

  1. LATERAL STEP-OUT SQUAT

The stretch-band side step exercise strengthens your hips and outer thighs. The stretch band adds resistance as it stretches and becomes tighter. This additional resistance challenges your muscles.

Step-to-step instruction

START: Stand up straight, feet shoulder-width apart. Wrap the resistance band around shins and calves. Keeping your back straight, bend knees and sit back into a quarter squat.

FINISH: Stay low and step right foot laterally out to the right side, then step the left foot to follow. Walk five steps to the right, then five to the left.

  1. HEEL STRIKE

Heel Strike engages the entire lower body, including gluteals, quadriceps, hamstrings, and outer thighs. This move helps smooth out your saddlebags, also called your lower love handles. You’ll definitely feel burning both sides of your butt and thigh.

Step-to-step instruction

START: Place the bar in curtsy lunge position (resting on your shoulders with an overhand grip) and your feet should be shoulders-width apart.

FINISH: Keeping your chest high and the bar parallel to the ground, bend both knees to sit your hips back into a squat. When your thighs are parallel to the ground, extend your legs to stand up, lifting your left heel off the ground and extended it straight out in front of you in a controlled kick. Return to starting stance, then complete another squat, this time kicking with the opposite leg. That’s one rep.

  1. LYING LEG LIFT

No, it’s not nap time. But it is your last move in this dynamic lower-body series. We’re hitting those glutes from all angles, and this one is not to be missed. Leg lifts can help build your gluteus muscles in the back of your hips, your abdominals and the hamstrings along the backs of your thighs, all of which help support your lower back.

Step-to-step instruction

START: Lie flat on your stomach, with your forehead resting on your hands.

FINISH: Tighten the muscles in your bottom and the hamstring of one leg, and lift toward the ceiling. Hold 3-5 seconds, lower, and repeat. Do 10-15 lifts and switch sides. You can add ankle weights as you gain strength. You shouldn’t feel back pain. If you do, limit how high you lift up. If it still hurts, stop and talk to your doctor.

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