Fire up those legs and boost their strength with this legs and butt workout. Only twenty minutes long means that it’s easy to fit into your day and the best part? You can rock it at home!
This legs and butt workout is simple to execute and will not only fatigue your legs but it’ll leave you a bit breathless too! It’s an easy option for moms stuck at home who don’t have time to head to the gym. And the best part? There’s no equipment needed!
Why Moms NEED Home Workouts
As busy mamas, working out often gets pushed back on the to-do list. Let’s face it, we have far too many things going on to find ninety minutes to drive to the gym and get in a workout.
Which is why working out at home is so crucial!
Home workouts make it easier for busy moms to stay consistent to their goals and fitness routine.
With only six exercises and twenty minutes to work through, this legs and butt workout is great home workout solution.
Why You Need Strong Glutes
Everyone wants a better-looking butt. However, there are far more reasons for training glutes than just the way you look in jeans!
- Improve posture
- Prevent knee pain
- Improve sport performance
- Reduce back pain
- Support your pelvic floor
The glute muscles are part of the posterior chain which is a group of muscles that should have top priority when it comes to training. Here’s a few awesome glute exercises you can rock anywhere.
Because we’re on our feet all day, having strong legs is crucial. We’re constantly chasing, squatting and holding kids.
This twenty-minute legs and butt workout helps you boost your leg strength and requires no equipment! Work out at home, or on the go at the park.
A1. In & Out Squats 3x30s
A2. Sliding hamstring curl 3×8
A3. Quadruped Hip Extensions 3×12/leg
B1. Reverse Lunge 3×10/leg
B2. Feet elevated glute bridge 3×15
C1. Side lying hip raise 3×10/side
How To Perform This Workout
Perform the first exercise (A1 in and out squats) for thirty seconds. Once completed, move right onto the sliding hamstring curls and then the hip extensions.
After your last hip extension, rest and then repeat the A1-A3 exercises again. Do this for a total of three rounds.
Then move on to the reverse lunge(B1). Perform the reverse lunge and the glute bridge back to back, only resting after the glute bridge. Do this for three full rounds.
Finish off your legs and butt workout with two rounds of the side lying hip raise taking a mini break between sets.
By the time you’re done, you should be left a little breathless, a little sweaty and just a teeny bit shaky.
Working out doesn’t need to be complicated. There’s no set time we need to exercise for, nor is it crucial that we hit a gym.
Working out at home not only saves money but sanity too. It allows busy moms to stay fit by squeezing a workout into naptime. Or even better- getting the kids to join in!
Stay fit mamas.
About the Author
Meet Shelby – a Strength & Nutrition Coach and the person behind the blog Fitasamamabear.com -a health, fitness and food blog geared towards moms! Shelby is a busy mom herself to two little girls. As a fitness junkie, a crazy foodie and a regular diy beauty lover, Shelby helps busy moms get fit, happy and healthy by sharing her knowledge and resources. She loves sweaty workouts, tasty and super simple meals and living as naturally as possible- though there’s definitely a lot of trial and error there!