Shape & Strengthen The Booty | Light Resistance to Your Booty Routine | Dumbbell & Bodyweight

Описание: Sculpt, lift, and tone your glutes in just 10 minutes a day with this booty-focused workout! Whether you're short on time or looking to add a glute finisher to your routine, this quick session delivers results. You’ll also feel it in your hamstrings, especially when you add weight to your donkey kicks
This booty-focused workout is designed to activate and strengthen your glutes as well as your hamstrings with minimal equipment. The first 5 minutes include optional resistance (dumbbells or bands) to challenge your muscles and boost growth. The final 5 minutes focus on bodyweight movements to really fire up those glutes.🍑

✅I'm using a 1kg weight (since that's what I had available), but you can increase the weight up to 2kg depending on your goal.
You can also perform this program at a slower pace with much heavier weights, in which case you're focusing more on muscle growth.

Using a 2kg weight or less will still increase the challenge of the exercise and is equally beneficial, especially for endurance and form.

This program is also very effective for lower back pain. Strong glutes are essential for supporting the pelvis and spine. Strengthening the glutes can significantly benefit individuals with lower back pain by improving overall stability and support.

No gym? No problem. Do this anywhere. No jumping | Low impact friendly | All fitness levels

✅What to expect:

Glute bridges:
With your head and shoulders flat on the floor, tighten your abdominal muscles and glutes. Push through your heels to lift your hips toward the ceiling, squeezing your glutes at the top of the movement.
At the highest point, your body should form a straight line from your shoulders to your knees. Hold this position for a second or two, keeping your glutes tightly squeezed

Donkey kicks:
Squeeze your bum as the leg reaches up, and keep your pelvis facing the floor. The only part of your body that should move is your active leg. Hold at the top, then slowly lower your leg to your starting position. Move in a controlled manner, keeping your spine and neck neutral

Fire hydrants:
Lift one leg off the floor, moving your knee out to the side and upward toward the ceiling. Keep your knee bent throughout the entire movement.
Hold this position for a few seconds, squeezing your glute muscles as you do so. It’s also helpful to engage your abdominal muscles to maintain a stable pelvis and keep your spine neutral.


Pulses & holds:
The same principle applies as with bridges — you should squeeze at the highest point, ensuring the movement remains controlled. Never release the tension, even on the way down. Whether you're doing pulses or holds, keep the movement active and engaged throughout.



🎵Music List:
Tropical House by Alexi Action- Dreams Come True
Spead Of Light- J.A.K
Fashion Technology Gospel Beat by Infraction
Diviners- Savannah (ft. Philly K)

Disclaimer: This is my personal workout routine and may not be appropriate for everyone. Please consult your physician before beginning any exercise program. Participation is voluntary and at your own risk.

#dailyglutes #fitnessmotivation #bootyworkout