You can do a lot for your booty and thighs in 7 minutes.
Really, you can.
And no, you're not going to get bulky thighs.😉
That's a common fear for women, so don't worry about it.
And guess what?
It requires no weights or equipment. But still, if you want to add weights go ahead.
It will only enhance your results.
This 7 minute butt and thigh workout will work every muscle in your lower body.
It's a quick workout that will sexify your booty and thighs. 🍑
The butt & thigh workout overview
This comes with 3 separate bodyweight workouts that you will be doing in several sets.
The rest time will be short to facilitate more muscle stimulation.
You will be given a chart below that will show the amount of sets and how long you should do them for.
So let's get right into breaking down these workouts.
1. Closed thigh squats
All the gluteal and thigh muscles will be put to the test.
It might look simple but it's quite challenging to do.
The key here is proper form.
Whichever workout you do always pay attention to your form.
That can make or break your results.
How to do it
- Stand with both thighs close together.
- Now you're going to slowly lower your body into a deep squat position.
- Hold the position for one second.
- Then slowly return to position A repeat.
2. Deep squat pulses
This workout is so underrated.
Probably because it seems very simple and persons think it doesn't do much.
Well they're completely wrong.
Squat pulses is one of the best workouts you can do to quickly stimulate your booty growth.
How to do it
- Get into the wide stance position with knees slightly bent.
- Slowly enter a deep squat and hold the position for one second.
- Now raise your body back to the starting position with knees slightly bent and repeat.
3. Lunge kickback
When you're doing this move, make sure that you do it alternately for each leg. This exercise is going to absolutely lift your glutes.
Not only that, but your thighs are going to be challenged also.
How to do it
- Stand with both feet close together.
- Lift your left foot slightly off the ground ready to do a reverse lunge.
- Do the reverse lunge and hold the position for 1 second.
- Now raise your body while performing a kickback with your left leg.
- Return to position A and do the same thing for you right leg.
THE 7 MINUTE BUTT & THIGH WORKOUT CHART
Maximizing your results
The best way to do this is to perform the moves with proper form at a steady pace.
This is very important.
If you're just speeding through the workouts, you're not going to feel anything.
Hence, your muscles are not going to be properly targeted.
Just bear in mind that this is just seven minutes, it's not a 30 minutes workout.
For example, you're going to do one set for 30 seconds.
Yes, you want to perform as much reps within 30 seconds.
But make sure that you're doing it at a steady pace that will work your muscles.
How many times a week should I do this?
It depends on your schedule and lifestyle.
Ideally you should be doing any type of glutes/thigh training 3 to 4 times a week.
If you're already lifting weights you can use this workout as a warm-up.
This 7 minute butt and thigh workout will absolutely get your muscles pumped.
Can I add cardio?
You can add 10 minutes of cardio after this routine if you want to increase your calorie burn.
Just make sure that you rest for about 5 minutes so that your muscles have some time to recover.
Remember that your rest time for the butt and thigh routine is 10 seconds in between sets.
So your muscles will be slightly sore after.
And yes, that's a good thing.
Muscle soreness(1) is a sign that they have been challenged and are ready to recover with proper nutrition.
Try this 7 Minute butt and thigh workout!
This routine is absolutely perfect for beginners and advanced persons. Don't underestimate it, your whole lower body is going to be challenged.
So get your mind and body ready to give this 7 minutes your 100%.