Booty Burn: Effective 7 minute Butt Workout at home

No Gym? No Problem! Seven minutes to bring your back neat to the Burn and a piece in top condition.

Fitness trainer lealight shows you in the latest Video five effective Exercises for beginners, the home, and large Equipment may be joined. Only only your exercise Mat, and good music.

Your body weight is sufficient to set the load resistor, and you can directly start live.

7-minute Booty Workout at home

Here’s how: Each Exercise is performed for 30 seconds without a break. For best results, the circle will be 3 to 5 Times.

1. Squat Walk

Get in the Squat Position: feet about hip width apart put, weight on the heels, and now, a little over or under 90 degrees in the knee angle down is not going to strain the knees unnecessarily.

In this Position, do you move the Mat to the front and back. Important: Pretty deep to stay! Burn legs and Butt, the effect is greatest.

Tip: good Enough for you, the burden still not? Then Jump in a build at the end of the Mat easily, a Squat, before you walk back.

2. Rainbow Kicks

Come in the all-fours position. The hands with speckled Eitzen placing fingers directly under your elbows and shoulders. A leg to the back stretch, and the toe to tighten.

The right leg on the right side, and in a long semi-circle, you bring the leg on the left side. The force should only come from the Po, go so unnecessarily far out into the hollow cross.

Change legs, then the Exercise is completed.

3. Kickbacks

Get in the all-fours position, on your forearms. The elbows are directly under your shoulders, the tips of the toes are drawn up and the navel pulls the spine in the direction of.

The right leg at a 90 degree angle to the top and in 2 bars after the top kick.

Means: 2 short Kicks, a Kick to the top, then the switch leg.

4. Glute Bridge Single Leg

Starting position this Exercise in the back position, the legs are employed. Bring your hips up and avoid it to go too strong in the hollow cross. The belly is solid.

Stretch both the arms as well as the right leg up and out. Now the hip in small Wippbewegungen to move up and down.

Change legs do not forget.

5. Glute Bridge

Stay in the Position of the last Exercises, keep the arms stretched upwards. Place both legs firmly on the ground.

Now there is a small up and down movements of your hips, your Core remains tense the whole time.

Tip: if that’s not enough, you can like a Resistance Band to take to the resistance to increase and the Gluteus Maximus even more demanding.

Stefanie Naumann

*The post “Booty Burn: Effective 7 minute Butt Workout at home” is published by FitForFun. Contact with the executives here.