The 10-Minute Morning Butt Workout That Will Fire Up Those Glutes

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If you are a busy person and you enjoy the morning coffee to wake you up, don’t worry to do something more in no time to start your day feeling better.This workout helps to wake up your glutes and jump start your day. It is designed by Jill Penfold, certified personal trainer and lasts only 10-minutes including a few exercises that hit your abs muscles, too. Here are a few butt moves to perform before you start your daily activities.

How To Do The Workout:

  • Warm-up with 45 seconds of jumping jacks.
  • Then perform as many reps as you can in 45 seconds.
  • Rest 15 seconds before moving on to the next exercise.
  • When you complete all four moves, repeat the circuit one more time (using the opposite leg for a few of the moves),
  • Finish with one minute of elevated plié squat pulses (30 seconds each side).

Warm – up with jumping jacks.

Instructions:

  • Starting position – standing tall with your arms by your sides and feet together.
  • Jumping both feet out, swing arms out to the sides and overhead.
  • Return to the starting position and repeat for 45 seconds
  1. Step Up With Knee Lift – 45 seconds

Instructions:

  • Starting position –Standing position in front of a step or box, about one foot away.
  • Step up with your left foot and lift your right knee up towards your chest.
  • With your right foot,follow by your left foot, stepback to the starting position.
  • Perform all reps on one side, then repeat on the opposite side for the second set.
  1. Hip Bridge — 45 seconds

Instructions:

  • Starting position – lying flat on your back, your heels a few inches away from your butt and your knees bent
  • Lift your hips up,
  • Lower them back to the starting position.
  1. Bird Dog Crunch — 45 seconds

Instructions:

  • Starting position – in tabletop position on your hands and knees
  • Inhaling, extend your right arm forward and left leg back,
  • Squeezing your abs exhale and draw your right elbow to your left knee.
  • Perform all reps on one side, then repeat on the opposite side for the second set.
  1. Reverse Lunge — 45 seconds

Instructions:

  • Starting position – standing position with your feet about shoulder-width apart.
  • Stepping backwards with your left foot, land on its ballkeeping your heel off the ground.
  • Bend your knees and create two 90-degree angles with your legs. Your back knee should be about three to six inches off the ground.
  • Push through the heel and return to standing position.
  • Perform all reps on one side, then repeat on the opposite side for the second set.

Cool it down – 1 minute of elevated plié squat pulse (30 seconds each side)

Instructions:

  • Starting position – standing in a wide squat position with your feet about two to three feet apart.
  • Come on to the balls of your left foot,keeping your back straight and abs tight.
  • Bend knees a few inches.
  • Bring your butt straight down, in a regular squat,pressing your knees out slightly as you lower.
  • Pulse up and down, for 30 seconds, then repeat on the opposite side.