IIf you’re here, because it’s time to integrate a “Baby Got Back” moment into your fitness routine. Fortunately, we’ve got a lineup of video workouts for you where the show’s star is behind you.
Your booty is extremely important for your overall fitness, and having a strong butt has multiple benefits. It enables you to do everything from running like a gazelle to just getting out of a chair. Strong glutes help your pelvis to align with your spine, which is important for maintaining good posture.
But it can be difficult to get to the squat rack, or figure out how to properly activate those sticky muscles (all too often, many of us rely on momentum or other muscles in our legs). And who wants to find out all that on your own?
We’ve got you covered with a quick glute workout for everyone. In no time at all, the trainers who have worked out together for Well + Good will burn your buns নেই there is no need to go to the gym. These seven videos only use body weight and resistance bands, so there is minimal equipment involved. You know what they say, resistance makes the butt stronger.
So whether you have 10, 15, or 20 minutes to burn, here is a butt-focused workout video in which Sir Mix-A-Lot will say Baby Got Back No Time.
A 10-minute resistance band workout with Simone de la Rue
The Body by Simon Celebrity Trainer will start you with some exercises that will clear your spine, engage your core and activate your butt and hamstrings directly from the bat. You will be on the floor the whole time as you walk through the various buttocks and leg raises on your back and your arms and knees. This bite-sized routine may be short but it is sure to be strong.
A 20-minute no-equipment workout with Kolet Dong
Meet Colette Dong, founder of The Ness, a digital workout platform. Boy, did she do a “booty burner” workout for you? The basis of this session is a tabletop position (arms and knees), from which you can lift, twist, and bend your legs to illuminate your back and your entire lower body.
A 13-minute glute workout for runners with Traci Copeland
In strength training for running, the leg muscles pay a lot of attention. But coach Tracy Copeland says glutes are just as important. “We often focus on our quads and hamstrings, but our glutes will help stabilize our pelvis and prevent injury,” Copeland said. If you work out your miles, or want to hit the sidewalk or trail with more confidence, this workout is for you.
A 15-minute mini-band or body weight workout with Alex Lyons
Alex Lyons, founder of The Workup Scalp Method, mentions that you can do this workout with or without a resistance band. Either way, you’ll start with a standing squat and side lounge circuit that transforms into a tabletop routine that challenges both your balance and your butt.
A 13-minute yoga routine for gluten with Andrea Russell
If squats and resistance bands aren’t your thing, this yoga series by Andrea Russell will help you tap into that breath and strengthen your back. You’ll go through yoga exercises known as crescents and triangles because Russell gives them some extra juice to aim towards.
A 20-minute standing glute workout with Brian Spencer
Not only does this East River Pilates instructor want to work your butt, he wants to “light up” your entire posterior chain. This means working all your different glute and hamstring muscles, which he says will “keep your lower back and buttocks healthy in your daily life.” Start with squats, chair poses and some delicious spine rollouts before heading to the lounge.
A 13-minute quad and glute series with Liv McIlkenny
Instructor Liv McIlkeny packs rice like squats and thrusts with just 13 minutes of big booty power. He also includes lots of exercises to strengthen your hamstrings and quads, which gives your lower body an explosion of activity in less time than it takes to fold your laundry.
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