Wednesday, March 14, 2012

Look Hot From Behind - 16 min workout

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Don't have time to do a hour workout? That's ok. This is a butt busting workout that only takes 16 minutes. Do it in the morning before work or right before bed. This is the one time it's great to be a TIGHT ASS. ;)

The truth is we all don't always have enough time in the day to do a full workout. Does that mean we are going to miss out on getting our butt in shape? NO, WAY! I sometimes only have a few minutes a day to workout. So what do I do? I add this quick workout at the beginning of my morning or before bed. Then if I find time to do more great and if not atleast I know I got my BUTT in shape.

Your Trainer,

This can be done every other day.

Go through this routine 2 times! If you have more time then hit it again. Every Exercise last 1 minute and for single legs it's a minute on each leg.

Hip Lifts on the Ball
(No ball needed if you don't have one)
  • Lie down and place the heels on the ball, keeping the legs straight.
  • Squeeze the glutes and lift the hips up until the body is in a straight line.
  • Keep the hands on the floor for more balance if needed.
  • Release the hips down, barely touching the floor, and repeat 1 minutes.
Note: If you don't have a ball use your sofa or chair.

Sumo Squat to Stand
  • Gently step both feet onto the balance board.
  • Holding your toes.
  • Straighten your legs as much as you can without losing the natural arch in your spine. (In other words, if your back rounds, you've gone too far.) Move at a slow pace.
  • Repeat for 1 minute
Single-Leg Dumbbell Straight-Leg Deadlift on Balance Board
(No board needed if you don't have one)

  • Using an overhand grip, hold a pair of dumbbells at arm's length next to your sides.
  • Stand with left foot balancing on the balance board.
  • Raise your right foot and, without changing the bend in your left knee, bend at your hips and lower your torso until it's almost parallel to the floor.
  • Pause, and return to the starting position.
  • Repeat for 1 minute, switch legs, and repeat for another minute
Dumbbell Side Lunge on Board
(No board needed if you don't have one)

  • Step gently with one foot onto your balance board
  • Hold a pair of dumbbells at arm's length at your sides.
  • Take a big step to your left and lower your body by pushing your hips backward and bending your left knee.
  • As you lower your body, bend forward at your hips and touch the dumbbells to the balance board
  • Repeat and then switch to your right leg.
Note: If the exercise is too hard, do the move without the dumbbells; just reach for the balance board with your hands. If you don't have a board do the same movement without one.
Dumbbell Lunge and Rotation on Balance Board (No board needed if you don't have one)
  • Grab a dumbbell and hold it horizontally by its ends, just under your chin.
  • Step forward with your right foot gently onto the balance board and lower your body into a lunge. As you lunge, rotate your upper body to the right.
  • Repeat all reps on one leg.
  • Return to start
  • Step forward with your left foot gently onto the balace board and lower your body into a lunge. As you lunge, rotate your upper body to the left.
Note: Too hard to perform the movement. try without a the dumbbell. Don't have a balance board do the same movement without one.

Other workouts to try:
Balance Board Leg Workout
Bikini 8 Week Workout


  1. I just bought a balance board tonight and tried it out for the first time with this workout. It will probably take me a few more times to get used to...I couldn't believe how much of a challenge it added to the a good way of course!! :)


    1. Laura, how exciting. you can also stand on it while doing standing curls, extensions and other arm exercises.

  2. i need to know what best works each muscle group of my butt so i can better isolate each one for more definition my butt is higher and tighter but needs a little tweeking thanks

    1. This routine is great... Do 5 sets of 8 to 10 heavy reps. 10 being the very last rep even possible for you to lift.

  3. what would you recommend doing to get rid of cellulite? I am really petite (5'2 105lbs) and dont want to lose weight, I just want to tighten my butt and thighs. I have a flat stomach, great arms, the only problem is my semi jiggly thighs. I do squats and lunges and don't seem to see that much improvement. Is there anything else that you can recommend for adding muscle mass to my butt and thighs? Thank YOu! <3 your blog!

    1. wrote this for you

  4. This was a good workout! I repeated the routine three times, and just an hour later I can start to feel the sore muscles. :)