15 Minute Lower Body Workouts For A Sexy And Toned Butt


 

Do you wish to give that sexy shape to your lower body?

Do you wish for great curves with sexy toned thighs?

If yes, then get ready to tighten your glutes and get the butt that get heads turning everywhere you go with this simple 15 minute workout of butt exercises.

Adding more curves to your buttocks, these simple lower body workouts & butt exercises will make your thighs firm and thin at the same time. You can also couple this workout with an upper body workout for a complete body workout.

 

Workout Group: Women

Targeted Body Parts: Glutes, thighs, legs

Equipment Required: Barbell, dumbbell, seated leg extension machine, lying leg curl bench

Exercises Involved: Light cardio warm up, barbell squat, barbell deadlift, dumbbell lunges, seated leg extensions, lying leg curls.

Important Points to Remember:

  • Perform each exercise as indicated, doing the number of reps as has been specified. Not less, not more.
  • Don’t skip squats as they burn more calories per rep than any other move.
  • Use a ’90 seconds’ rest period for the first 3 exercises and take a ’30 seconds’ rest period between the last 2 exercises. Take longer rest periods during the first 3 exercises to allow for good recovery before you move to the last 2 exercises.
  • Aim to lift weight which is comfortable for you and allows you to maintain correct balance and posture while still not being very easy for you to lift.  As you get regular with this workout, aim to lift more weight but you can start with less weight – maintaining right balance & posture during the exercise will aid in a more effective workout.

Step By Step Workout Instructions

  1. Light Cardio Workout
Begin with a warm up doing light cardio workout. Jogging, Skipping & Light Jumping Jacks to get you prepared for the intense workout that follows.
  1. Barbell Squat:4 sets 8 reps
Barbell Squats are tough and leave you smoked but aesthetic payoff for the suffering is well worth it. Start with weights that are comfortable to you or may be start with a bar alone. Focus on maintaining proper balance and posture. Do 4 sets of 8 reps.
Rest period : 90 seconds
image 2

 

  1. Barbell Deadlift: 4 sets 8 reps
Get your feet flat beneath the bar, squat down and grasp the bar with shoulder width. Make sure to keep your hips low, shoulders high, arms, and back straight throughout the lift. You can use gym chalk, wrist straps, grip work and mixed grip to enhance your grip. Mixed Grip is when your one hand holds with over hand grip and other hand holds with underhand grip. Now, lift the bar by extending hips and knees to full extension. Pause for a while and then pull shoulders back at the top of lift. Return and Repeat.
Rest : 90 seconds
  1. Dumbbell Lunges: 3 sets 12 reps
Stand with dumbbells grasped to sides and lunge forward with first leg. Flex knee and hip of front leg until knee of rear leg touches the floor. Return to the original standing position by forcing hip and knee of forward leg. Repeat the same exercise with the opposite leg alternating the lunge.
Rest: 90 seconds.
dumbbell lunges
dumbbell lunges
  1. Seated Machine Leg Extensions: 2 sets 12 reps
Sit with back against padded back support. Place your lower legs under the padded lever. Grasp handles on the sides for support and move level forward and upward by extending knees until your legs are straight. Bend knees to return lever to initial position. Repeat and return.
Rest period : 30 seconds
Seated Machine Leg Extension
Seated Machine Leg Extension
  1. Lying Leg Curls: 2 sets 12 reps
Stand between the bench and padded lever while facing the bench. Lie on the bench with knees at the edge of the bench and lower legs under the padded lever. Grasp the handles on the sides. Raise the lever to back of thighs by bending your knees and then lower lever pads until knees are straight. Repeat and return.
Rest period : 30 seconds
Lying Leg Curls
Lying Leg Curls

This 15 minute lower body workout & bum exercises can be done 4 days a week. Aim to lift heavy weights as you get regular with this workout. So go ahead and put this 15 minute workout of butt exercises to get the butt you desire. Share how you felt with us in the comments below.

Also read: How Do I get Toned Fast and Easy

Last Update: 12th Aug 2014

Next Update: 12th Oct 2014

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