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5 Minute Booty Burn

August 17, 2016 by Amy Zasadny

Here’s another quick-yet-effective exercise routine.  Working the booty is my favorite!  You will definitely feel the “burn” with this workout.  It works the gluteus maximus (main butt muscles), the gluteus minimus (side butt muscle), and the abductors (hips/ outer thighs ).  Extra bonus- your spine gets a nice stretch when doing the bridges!

1) Bridge (10 reps)
Lie on back with knee bent and feet hip width apart.  Squeeze your glutes and lift your hips on an inhale.  Lower back down one vertebra at a time as you exhale

2) Pelvic Pulses (20 reps)
Hold your bridge and do 20 small pulses up, squeezing your glutes.

BootyBurn1

3) Single Leg Bridge Pulses (10 reps each leg)
Press hips up into a single leg bridge. Do 10 small pulses, squeezing glutes.

BootyBurn2

4) Clam (10 reps. Repeat on other side)

BootyBurn3

Lie on your side with your knees bent and your feet and knees together. Lift and lower your knee.

BootyBurn4

5) Clam with Feet Up (10 reps. Repeat on other side)

BootyBurn5

 

BootyBurn7

6) Leg Lift (10 reps. Repeat on other side)

BootyBurn6

Lift and lower leg.

 

7) Leg Circles (10 in each direction. Repeat on other side)

BootyBurn8

Do 10 small circles in each direction with the top leg straight.

8) Straight Leg Pulses (10 reps each leg)

BootyBurn9

On all fours with spine straight, extend leg straight back and pulse 10 times

9) Bent Leg Pulses (10 reps each leg)

BootyBurn10

Same as above with leg bent.

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Filed Under: Health/Fitness, Living Healthy

About Amy Zasadny

Amy Zasadny is a certified Pilates instructor, lifelong dancer and sought-after celebrity trainer. She works out of Bodyline in Beverly Hills, in addition to multiple studios throughout the Los Angeles area, and is often found at her clients houses for exclusive one-on-one intensive sessions. Check her out at zpilates.com.

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