🍑 10 minute butt workout

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🍑 10 Minute Butt Workout

1️⃣ Leg lifts x 15 each side – for DR (diastasis recti) & pregnancy friendly opt for a standing leg lift.

Leg lifts
Leg lifts

How to Perform the Perfect Leg Lift

Dos:

  • Press lower back into the floor. While lowering legs, stop once you feel your back lifting off the floor.
  • Keep legs together and inner thighs engaged.
  • Inhale on the way down, exhale on the way up.

Don’ts:

  • Allow lower back to arch off the floor.
  • Let legs come apart.
  • Hold your breath.

Band Leg Lift (Killer Glutes)

2️⃣ Fire hydrant x 15 each side (if you’ve got a tight thera band just do as many as you can and then the same amount on the other side) – for DR & pregnancy friendly opt for a standing side leg lift.

Fire hydrant
Fire hydrant

Here are the steps to performing Fire Hydrant:

1) Begin on all fours.

2) Using the outer thigh muscles and glutes lift one knee out and up keeping your knee bent at a 90-degree angle.  Lower your leg and repeat on the other side.

Targets: glutes, quads, thighs

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