Get a Better Butt in 3 Minutes Video
Target your glutes and hips in three quick exercises.
Hi, I'm Holly Perkins, welcome to ExerciseTV and my butt transformation workout. I've got 3 great exercises today for you that are gonna actually change all the different angles of your hips and really target in on those glutes, your butt. So we're gonna go ahead and get started. The only exercise equipment that you need today is one heavy dumbbell and an exercise mat. So I want you to go ahead and grab just one dumbbell. We're gonna hold it end to end. Start with those feet separated about shoulders distance. I want you to let those toes point open. Make sure that your knees are following and tracking out over those toes. Abdomen is drawn in so that that spine is long. You're gonna lengthen out for your thighs. Let that dumbbell drop down, and the second phase of the movement, I want you to extend up. So again, drop down into a squat, up, and I'll show you one more time. Drop down, press up. Make sure that you're really opening out through those knees and putting the emphasis on the glutes and heels. I want you to repeat that exercise for 20 repetitions. Second exercise, keep that dumbbell. Feet open again. This time, we're just gonna lean over to one side. Let the dumbbell drop down towards that knee and I want you to roll the elbow back and push out of that leg, sit down into that knee, and roll back. Make sure that you're really focusing your energy through this heel so that you can really activate with the glute and you get a little bonus since you get a little bit of arm toning here. Same thing on the other side. Dropping down, power through that heel so that the right side of that glute really activates and pushes back. One more time, and push. I want you to repeat 20 repetitions on each side for that exercise. Last exercise, my favorite. This is a side high kick. You're gonna start with your feet together sitting down into a little bit of a squat to keep your balance, hands at the chest. Keep those abs nice and tight. Keep your balance. You're gonna contract to the side of that hip and drive out through that heel. Drive out through that heel. Let me show one more. It's very important that you're activating through the outside of that hip and you're directing the force out through the heel. I'm gonna show you the other side. Sit down, drive out through that heel. Activate through that hip and glute. One more. And I want you to repeat for 30 on each leg. Repeat all 3 of these exercises 4 more times and you're gonna see an amazing transformation through your hips, thighs, and butt. These 3 exercises are for my 20-minute sweat workout. Check out the full version at ExerciseTV.tv. I'm Holly Perkins, and I'll see you next time.