Sculpting the lower body is a top priority for my clients.
It’s perfectly understandable.
(Hello, summer!)
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It may not be so easy to accomplish, though.
Get excited, because this routine is done in tabletop position and requires absolutely no equipment.
Let’s get started with this 10-minute tabletop glutes routine.
Jacquie Smith
To set yourself up, place your hands underneath your shoulders and your knees underneath your hips.
Create a slight bend in your elbows, and pull your abdominals in.
Donkey Kick
The Donkey Kick focuses on the area where your glutes meet your hamstring.
Jacquie Smith
Engage your core the entire time so you don’t sink into your lower back.
Continue for 8 reps and 8 pulses at the top for 2 rounds.
Repeat on the left side.
Jacquie Smith
Hold for a second and then slowly release down.
Continue for 8 reps and 8 pulses at the top for 2 rounds.
Repeat on the left side.
Jacquie Smith
Again, keeping your right foot flexed and knee bent, lift your leg out to the side.
Create a circle shape with your knee by sending the leg up, back, and around.
Straighten your right leg and point your toe towards the back right corner of your mat.
Jacquie Smith
The key is to make the movement as dramatic as possible to actually engage your butt muscles.
Continue for 16 reps, and repeat on the other leg.
Continue for 8 reps and 8 pulses at the top for 2 rounds.
Repeat on the left side.
Want more ways to fire up every muscle in your butt?
Try these:
6-Minute GlutesOptional 1 lb Ankle WeightsThe 5 Best Exercises to Build Better Glutes, Trainer Says
