This workout consists of four exercises that will lift and tone your buttocks into perfect shape and stretch routines to keep your muscles long and supple.
Workout schedule
Perform 10 repetitions twice for each exercise in the same order every other day. The workout should not take more than 20 minutes. Warm up with 10 minutes of walking, cycling or step work, and cool down with stretches of the quadriceps, hamstrings and buttocks.
1. The Squat
Place feet hip distance apart. Bend the knees, lowering buttocks to knee-level. Lift arms out to shoulder height as you lower into the squat. Hold for five seconds then straighten legs, returning to start position.
2. The Stork
Stand with your weight on your right leg, resting the toes of your left foot lightly on the floor. Bend and straighten the right knee for 30 seconds. Staying in the squat, lift your left foot off the floor and hold for 30 seconds. Maintain a good posture at all times.
3. Butt isolator
On all fours, with elbows and forearms resting on the floor and knees hip distance apart, extend one leg, lifting it to hip level. Hold for a few seconds and lower to the floor. Repeat for 10 reps on each leg.
4. Advanced isolator
Lie on your stomach with legs outstretched, shoulder-distance apart. Inhale, pulling the shoulders down, and exhale, pulling the navel in and lifting the legs slightly. Then, inhale closing the legs together, and exhale opening them again and lowering them to the floor.
5. Buttock stretch
Lie with one foot on the floor, knee bent and rest the ankle of your other leg on top of the bent knee. Bring both legs off the floor, grasp the lower leg with your hands and pull the legs towards you, holding for 15 seconds. Switch over positions of legs and repeat.
6. Hamstring stretch
Lie down with one foot on the floor, knee bent and extend the other leg to the ceiling, grasping the back of your thigh. Lengthen the leg as much as possible and pull towards you. Do not bounce the leg, just hold it for 15 seconds, then repeat on the other leg.
7. Quadriceps stretch
Lie on your stomach and bend your right knee, holding your right ankle. Press your hipbones into the mat. If you want to increase the stretch, lift the bent knee off the floor, keeping your abdominal muscles pulled in. Hold for 15 seconds then repeat with the other leg.
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