The 2-week butt lift routine

Every woman’s (even some men) fitness goal today is to achieve that pert booty.

The only problem is that many of us don’t have enough time, and probably energy, to get this happen.

And since hitting the gym every day can be too much on some days, that’s why in this video we will be going through exercises that you can perform at home for two straight weeks.

You probably are familiar with some of them, if not most, like side lunges and donkey kicks, which we will be talking further in awhile.

Each exercise can be done for 5 minutes only, so it won’t take much of your time.

Our ultimate booty workout promises a peachy difference in your butt in just after two weeks of doing these exercises daily.

What’s more, you don’t need fancy equipment or weights, just your body weight, a timer, and some music.

1. Wide stance squats
A wide stance squat targets your thighs, butt, lower back, and core.

Keep your feet around 3 to 4 feet apart.

Next, turn your toes out to a 45-degree angle then put your hands on your hips.

Gently bend your knees to lower yourself down.

To take things up a notch, hold a dumbbell in each hand. Lift it until its under your chin each time you come up.

2. Reverse lunges
Reverse lunges work your glutes, core, and hamstrings.

Keep your feet together and put your hands on your hips.

Step backward while maintaining a narrow stance and bend your knee, lowering it towards the floor.

Next, step back up to return to your starting position.

To amplify this exercise, hold a 5 kg weight with the opposite hand to the leg that’s being lowered.

3. Side lunges
Side lunges work your glutes, quads, and hamstrings, which is perfect for toning both your legs and butt.
Start this exercise with your feet a little bit wider than shoulder-width apart, while positioning your hands on your hips.

Concentrate your body weight to one leg, bending your knee until the opposite leg is straightened out.

Go back to the center and perform the same step with the other leg.

4. Donkey kicks
Donkey kicks will work both your butt and your lower back.

To start, slightly bend your knees and hips to brace your core.

Using your glute, kick your working leg directly back as high as you can without disrupting your hip position.

Squeeze at the top.

Hold the weight and gradually lower your foot back to the initial position.

5. Floor glute bridge
A floor glute bridge exercise targets your abs and butt/hips.

Lie on your back and keep your knees bent.

Place your arms on your side while your palms are facing down.

From that position, lift your hips off the ground while squeezing your abs and your glutes.

Lift one leg, keeping it bent at your knee before lowering it back to the floor.

Once your foot reaches the floor, lower your hips until they’re also touching the floor.

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Author: admin