wider and curvy hips workout

10 Minute Curvy Hips & Bigger Butt Workout (Intense)

Share this post
Pin on PinterestShare on Facebook

You know one of biggest mistake persons make?

Thinking that their workout has to be an hour or more.

You can get a super-powerful workout within 5 – 30 minutes.

Long-winded workout sessions doesn’t really maximize intensity as you’re most likely to take a lot of unnecessary rest times.

But with short workouts, you’re forcing the body to give everything it’s got within a short time period.

Never underestimate the power of a short workout.

This quick hip and butt workout will absolutely get the whole lower body working.

10 minutes is a lot of time to stimulate muscle growth as long as you keep the rest times very short.

The 10-minute curvy hips and bigger butt workout overview

In this workout you’ll be targeting the gluteal muscles, especially the gluteus medius.[1]

That muscle helps to define the shape of your hips. With this workout you only need a resistance band.

If you don’t have a resistance band use the two legs on a pair of stockings, tie them together and you’ll have your own homemade workout band.

Or you can just invest in one, they’re very cheap and accessable at most fitness stores.

You’ll be performing only 3 workouts, doing several sets of each.

This is a time-based workout so make sure to get a stopwatch or use the one that comes on your phone.

You’ll also be given a workout chart that shows you the amount of sets and reps for each move.

Now let’s dive into the workouts and break down each.

1. Plank Leg Raises

A perfect move to hit those glute muscles.

The extra perk from doing this workout is that your upper body and core will also benefit.

How to do it

  • Get into the plank position with the resistance band around both ankles.
  • Start by raising your left leg as high as possible and hold for one second.
  • You should be feeling the tension in the band while slowly returning to position A.
  • Now do the same thing for the right leg and repeat.
2. Squat side leg lifts

When you’re performing this move make sure to go at a moderate pace.

Not too slow and not too fast.

How to do it

  • Put the resistance band around both ankles and stand shoulder-width apart.
  • You’re going to slowly squat until both thighs are parallel to the ground.
  • Raise your body while moving your left leg sideways as high as possible, feeling the maximum tension in the band.
  • Return to the squat position and then do the same for the right leg.
  • Alternate between each leg for the specified time-frame shown on the chart below.
3. Plank side stretches

All the gluteal muscles are going to feel this one.

But one in particular is the gluteus medius.

This workout is similar to the plank leg raises. Therefore, your core and upper body also get some action.

How to do it

  • Get into the plank position with the resistance band around both ankles.
  • You’re going to slowly move your left leg sideways as far as possible feeling the tension in the band.
  • Return to position A then do the same for the right leg.
See the workouts in action

In the video below you’ll see the workouts mentioned above if you want to get a better visual.

You can ignore the time-frame given in the video as that’s a different version.



Follow the time frame on the chart below to get the best out of a 10-minute session.

THE 10 MINUTE CURVY HIPS & BIGGER BUTT WORKOUT

 CURVY HIPS & BIGGER BUTT WORKOUT

Give this curvy hips and bigger butt workout to try!

The truth is that after you complete this work out your whole lower body will be crying. But that’s how you know you’re pushing your body to the limit.

If you keep doing your workouts with low intensity you will never break that plateau.

So go ahead and give this work your 100% and start building your whole lower body.

Share this post
Pin on PinterestShare on Facebook
Kim Nyuem
Lead editor here at Femniqe and a fitness addict that find blueberries irresistible! 🙂