I know COVID-19 has ruined all of our summer plans, but you still can get the butt you want for fall leggings with my 15-minute Butt Workout! You can also extend the workout and turn it into a calorie burning 30-minute Butt Workout! This 7-Minutes in Heaven exercise is a part of my 7-Minutes in Heaven series. I also have a great ab workout that you have to try out!
Why is a strong lower body important?
Lower body strength is more than just having great assets. There are many other benefits of having stronger legs. The first benefit is improved balance and reduced chance for injuries. When your legs and hips are stronger and more flexible, risk of injury to those areas reduces. It also improves your every day balance for things like lifting heavy patients or standing on your feet for long periods of time.
Strengthening your lower body also improves your endurance. It takes a lot of effort to train your lower body because there are so many muscle groups involved. This extra effort burns more calories, therefore increasing your stamina. Even if you don’t plan on running a marathon, this is beneficial for just getting through a busy day where you’re running around like crazy.
Find even more benefits here! But for now it’s time to get started with this 15-minute butt workout. You don’t need any equipment except for maybe a yoga mat. Grab your water and start up your favorite workout playlist and let’s get started!
15-minute Butt Workout
This workout starts with Darian’s Dynamic Warm Up, activating and stretching out all the muscles in your lower body and hips! This 15-minute Butt Workout is a circuit. So, complete as many of the circuit workouts as you can before time is up. Then you will cool it down and stretch out all the muscles you just worked.
Want to challenge yourself? Turn this 15-minute Butt Workout into a 30-minute Butt workout by completing the circuit three times with a 30 second break in between each one. If you need longer than that, absolutely take it! But we want to keep that heart rate up for more calories burned!
When you’re done with this workout, share your thoughts with us in the comments! Also if you take pictures or videos, tag us on Instagram @melanated_and_meducated for a shoutout! To be the first to receive new workouts, subscribe using the box on the side, then follow us on Twitter, Pinterest, Instagram, and like us on Facebook!
15-minute Butt Workout Moves Demonstrated
Some of these moves are hard, or just have weird names. Here are a few examples of some of the more difficult exercises. (Disclaimer: I’m not that flexible and I have bad RBF. But I wanted this to be realistic of who I am and where I’m at fitness-wise. So if you can stretch out a little farther on some of these, then do so! Also just ignore my facial expressions. I promise I’m not as mean as I look 😂).
Darian’s Dynamic Workout
Booty Buster Circuit
Cool Down Stretch
That’s it! You did it! Extra kudos to you if you completed the 30-minute butt workout! I want to celebrate your success in completing this workout. Please take a picture or video and tag me on Instagram @melanated_and_meducated. Be sure to follow us on there, Twitter, Facebook, Pinterest for the latest updates on workouts and other Melanated and Meducated services.
Keep hydrating, eating right, and do any extra stretches you need to avoid soreness. If you have an injury or pulled muscle, make sure to take a break and rehab it well. If you continue to have issues, please contact your physician. For continued recovery, try a meditation to help bring your heartrate back down!
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Disclaimer
I am not a licensed fitness expert, but simply a fitness enthusiast. So, I have created these workouts from personal research and consultation with fitness experts. Please consult a physician before engaging in strenuous exercise. If you need to modify any exercises, then please do so to lessen the impact. For more information on liability and risks assumed with participating in these workouts, check here.
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