Butt kicker routine

Photo credit: Syda Productions

If you’ve been looking for a workout that will literally (insert Chris Traeger voice here) kick your butt but won’t take forever, look no more!

Here is a totally awesome 8-Minute Butt Kicker Routine that will certainly do the trick!

People are always asking me how to focus on their hips and thighs. Granted, you can’t really “spot reduce,” (that’s a whole different blog) BUT you can still take this opportunity to strengthen and tone those problem areas.

Strong hips and thighs = stronger core = healthier you!  BOOM!

Perform Each of these exercises for 25 seconds and rest for 5 seconds as you change positions. Let’s do it!

Squats (0:00-0:30)

Squats side viesSquats Front ViewPlace your feet ~ shoulder width apart. Stand with your weight primarily on the “fat part” of your foot (Pretend you have a cracker under you heel, and you don’t want to crush it.). Squat back as if you’re trying to sit in a chair. Make sure your knees do not go in front of your toes or go in toward each other.

Lunges (0:30-1:30)

Lunges fron a side viewAs with squats, don’t let your front knee move in front of your toes or in toward the midline. Perform lunges with your left leg in front for the first 25 seconds. Switch legs for the next 25 seconds.

Skaters (1:30-2:30)

SkatersStand with your weight on one leg. Hinge forward from your hips, keeping your back as flat as possible. Lean only as far forward as you can before you low back rounds. Reach out to the side and gently tap your toe. Return to starting position and gently tap again. Perform skaters on the left leg for the first 25 seconds. Switch to the right leg for the next 25 seconds.

Squats (2:30-3:00)

Side Leg Lifts (3:00-4:00)

Sidelying hip abductionLie on your right side. Tighten the muscle on the front of your thigh. Pull your toes up toward your nose. Slowly lift your leg up to the side ~15 inches and slowly return to your starting position. Do these on the left side for the first 25 seconds. Switch to the right side for the next 25 seconds.

Hip Extensions (4:00-5:00)

Straight leg raise hip extensionLie on your stomach. Tighten the muscle on the front of your thigh. Slowly lift your leg behind you. Don’t lift your leg so high that your hips rotate or lift off the bed. If you have problems with your back, you might want to place a pillow under your stomach. Do the left leg for the first 25 seconds, and switch legs for the next 25 seconds.

Clam Shells (5:00-6:00)

Clam ShellsLie on your side and bring your knees up toward your chest as if sitting in a chair. Slowly lift your top knee away from the bottom knee. Don’t lift your knee so far that you rotate your hips backward. Do the left leg for 25 seconds and switch for the next 25 seconds.

Single-Leg Bridges (6:00-7:00)

Single leg bridgingLie on your back with your left knee bent so your heel is on the bed/floor. Hold your right leg out straight. Push through your heel to lift your hips off the floor and slowly return to starting position. Do the left side for the first 25 seconds, and switch to the right side for 25 seconds.

Fire Hydrants (7:00-8:00)

Fire Hydrant ExerciseStart on your elbows and knees. Keep your knee bent and lift your leg slightly behind you and up to the side. Return to starting position. Do the left leg for 25 seconds and switch to the right side for the LAST 25 seconds.

YOU DID IT!!!

Congrats! 8 minutes…and…DONE!

I’m going to work this routine in three times a week and check out my results!

You give it a try and let me know what you think!!!

Let’s Get FIT Together!

 

 

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