Want a great butt, and your either a man or women? Well you can do it realistically and see some great results in just 30 minutes or less a day with this great butt workout.
If you can focus you time on this workout you will not only get a great ass, but you will notice your balance and even your strength improve. If you dislike workouts for legs or your lower body, then you might want to stop reading this article.
Now if you want to learn a sure-fire way to get a great ass in a short period of time about twice a week then keep reading. This short but effective workout was created when one day I was learning from a Men’s Health guide to improving arms.
I know you are thinking, what arms? Well no, it actually has moves and stretches for your entire body which can make your workouts extremely effective. Then what I did was I use this workout to target legs and the lower body and found that my glutes really felt superior after a short time.
Here Is The Workout How To Get A Great Ass In 30 Minutes Or Less
Exercise 1
Called the Windmill lunge, what you need to do is grab a pair of dumbbells. Don’t go to heavy on this exercise because it’s not easy.
Step 1 – Step forward with your right leg into a regular lunge then return to start position.
Step 2 - Step out and to the side in a 45 degree angle and perform a side lunge. Return to starting position.
Step 3 – Do a reverse lunge backwards with the same right leg. Return to starting position and do the exact same with the other leg.
Instructions = One full rotation of both legs is one set. Do 5 sets.
Exercise 2
One legged squats on the leg press machine, this exercise will make your legs and but work harder than normal squats really toning those leg and butt muscles.
Step 1 - Do 8-10 reps on each leg with a medium to low weight resistance on the leg press machine.
Instructions = Complete 3 sets of 8-10 reps.
Exercise 3
Weighted Step Ups, grab a pair of dumbbells and find a bench or surface that is about a foot or so high.
Step 1 – Step up with the right leg and push-off with your heel landing on same foot.
Step 2 – Switch to your left leg and perform the same exercise. Do each leg for 6 reps each.
Instructions = Do 3 sets of 6 reps each leg.
Exercise 4
Squats, do a medium weight and make this more difficult by going all the way down till your legs are 90 degrees or parallel to the floor. Hold for a pause and then come back up to the starting position.
Step 1 – Start with your feet shoulder length apart and have a medium to high weight on the barbel.
Step 2 – Lower yourself till your legs are 90 degrees or parallel to the floor and pause for two seconds. Bring back to starting position.
Instructions = Do 3 sets of 8 reps and your done!
Now it’s time for some great stretching exercises and these are very important to do throughout your workout. Remember to stretch for at least 5 minutes after this workout and make sure that you don’t go over the 30 minutes.
The goal is to make sure that you get all this done in 30 minutes or less and to make sure that you complete all the exercises. The more you do this workout the better your Ass will look and feel.
Enjoy the workout!
Leave your comments below if you try this workout and remember to subscribe!
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