All you're going to need is just 9 minutes.
That's it, nothing more nothing less.
5 of the best exercises for glutes have been combined with a few waist workouts to give you a full body sculptor.
So, if you have to rush out in the morning but want to get a good workout, this 9 minute routine is going to work your glutes and entire midsection properly.
The Glute & Waist Workout Overview
Now for this routine you'll be doing 5 different moves all in the space of 9 minutes.
Each exercise will be working both areas at the same time, being as efficient as possible. Now remember, 9 minutes isn't a long time, so you want to give it your full attention.
The only thing you will need on your phone is a stop watch to help track your rest times. Instagram and Snapchat can wait, in fact, they will still be there after the 9 minutes.
100% of your physical and mental focus should be towards this workout.
Try to keep your rest times as short as possible to help maintain a good level of intensity and calorie burn.
As always you will be given a workout chart below showing the amount of reps and sets for each exercise.
Okay, let's go ahead and breakdown each exercise.
1. Birddog Crunch
This isn't your typical crunch workout.
It combines movements that will work your upper, core and lower abdominal area.
Even your glutes will be getting some of the action because of the extended progression of the leg behind.
How to do it
- Get into the table top position as shown in the image above, on your left knee with right leg extended backwards parallel to the ground, right hand flat on the ground and left hand extended forward.
- Now you're going to slowly perform a crunch as if you want your left elbow to touch your right knee pulling inwards.
- Hold that position for 1 to 2 seconds, return to starting point and repeat the required amount of reps for that set.
2. Plank Leg Raises
A plank variation that is super effective for working your core and gluteus maximus.
If you have a resistance band you can put it on your ankles to challenge your glutes even more.
And if you want to turn it up a notch you can use ankle weights.
But don't worry if you have none of these accessories, using your body weight is sufficient enough.
How to do it
- Get into the plank position A as shown in the image above with the resistance band around both ankles.
- Make sure that you tighten your core and breathe lightly.
- Slowly raise your right leg upwards as far as possible and hold position for one second.
- Return to the starting position and do the same for the left leg.
- Alternate each leg for the recommended amount of time on the chart below.
3. Kneeling Side Plank Crunch
With this exercise you will be hitting your obliques and gluteus medius A.K.A. “side booty muscle”.
This workout is going to challenge you.
But don't get intimidated because it's going to hit those areas in a good way. Remember, toned obliques amplifies the look of a smaller contoured waistline.
And working your gluteus medius builds rounder and curvier looking glutes.
How to do it
- Get into the side plank position on your right elbow and right knee as demonstrated in the image above.
- Make sure that your core is tightened.
- Now slowly lift your left leg upwards as far as possible, hold the position for one second.
- Return to the starting position and perform a forward crunch also demonstrated in the image.
- Do the required amount of sets and reps on each side.
4. Single Leg Bridge + Crunch
This is one of my favorite exercises because it's quite fun to do and you feel it working, especially in the glutes.
Your lower abs is going to get it's fair share of work as it will be used to help with the movement of your leg.
How to do it
- Lie down on your back as shown in the image above with left leg straightened and hovering above the ground and right leg bent.
- You're going to lift your left leg while bracing your hips with your right foot upwards but as far as possible, Hold that position for 1 to 2 seconds.
- Slowly return to the starting position then you're going to perform a crunch with your left knee going towards your chest.
- Repeat the required amount of sets and reps for each leg.
5. Glute Kickback Pushup
Ending the workout routine is an exercise that will work your upper body, core and glutes at the same time.
One thing you should bear in mind is that when performing this move go at a controlled pace without rushing.
In fact, you should do that for every single exercise in this routine.
This will increase the intensity and tension within various muscle groups.
How to do it
- Get into the kneeling position on your left knee with the right leg parallel to the ground and hands supporting upper body.
- You're going to lift your right leg above parallel as high as possible and hold that position for about 1 to 2 seconds.
- Return to the starting position, then lower your upper body until your chin almost touches the ground.
- Hold that position for one second then push up your upper body into the starting point and repeat.
THE BEST EXERCISES FOR GLUTES 9 MINUTE CHART
See ALL The Exercises Demonstrated Below
Combining This Routine With Others For Maximum Results
Now some of you will have more than 9 minutes to spare, therefore, you can add other routines to maximize your calorie burn.
So for example, after completing this routine if you have an extra 7 to 11 minutes, here are some great routines you can do:
- 11 Minute At-Home Glutes Builder
- 10 Minutes To A Bigger Butt (Shrink Waist Too)
- 8 Minute To Rounder & Bigger Glute Curves
Now Go Ahead and Start This Routine!
This routine has some of the best exercises for glutes combined with waist shaping moves to give more out of the little time you might have to workout.
Be creative and try some other routines like the ones suggested earlier.
If you are able to do this consistently at least 3 to 4 times a week you'll start noticing the changes in your glutes and midsection.
Now go ahead and start 😊