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© Cyril Masson / Studio White
# more fit
Feb 10, 2017

5 minutes to kick your rear into a higher gear

Think you need to set aside 30 minutes a day to get great glutes? With higher intensity workouts increasing in popularity, all you need is 5. Read on.

Quick tone-up

If you’re looking to tone up your backside, do the routine below three times a week. Do these exercises for 1 minute each and use a stopwatch to track your time. Add weights like 3-pound and 5-pound dumbbells to take the workout to anoher level.

Dancer squats

Stand with your feet hip-wide apart and turn them at a 45-degree angle. Place your hands in front of you or on your hips and then lower yourself down with feet planted firmly on the ground, making sure your knees don’t go over your ankles. When you rise back up, take the exercise a step further by lifting your heels off the ground.

Explosive lunges

Start by stepping your right foot into a forward lunge, with your left knee dropped behind you, towards the floor. Hold the position for three seconds and then switch legs by jumping up into the air and bringing the left leg into a forward lunge. Repeat this sequence until the one minute is up.

Fire hydrant

Kneel down on the ground and place your hands in front of you. Keeping your right knee bended, raise your leg up towards the right side of your body and then bring your leg back to starting position. Repeat 10 times and do the same thing on the left side. Keep switching sides until the stopwatch tells you to do the next exercise.

Leg lifts

Remain in the same position as the fire hydrant and lift your right leg up behind you, knee bended. Flex your foot, and then raise your bended leg towards the ceiling. Do 15 reps and then switch sides. Repeat.

Bridge pose

Lie down on your back and bend your knees. Keep your shoulders and feet flat on the ground and then raise your butt up - hold the position for 10 seconds. Lower back down completely, and repeat 5 times.

No matter how crunched on time you are, 5 minutes is all it takes to get buns of steel.

February 10, 2017