Last Updated on January 18, 2023 by Femniqe
“If only there was a workout that could target all my gluteal muscles while working the waistline.”
Well, no need to look any further, here it is!
And you can do this in just 10 minutes at home. If you’re really serious about hitting the glutes and abs, you can do well with this workout.
This is perfect for busy persons who don’t have time to go to the gym.
But want to get the most out of their workouts in the shortest time possible.
The Thin Waist & Bigger Glutes Workout Overview
As mentioned earlier, this routine shouldn’t take more than 10 minutes. It combines six different exercises each having a specific role to play in activating and stimulating muscle growth in the glutes.
You will also notice that while doing some of these glute exercises you’re also toning your abdominal.
Try to keep your rest times between 30 to 40 seconds, avoid resting too long.
It’s not a 35 minutes workout, it’s just 10 minutes.
Therefore, you should give it everything you’ve got! If after completing one set you have recovered in less than 30 seconds then move on to the next set.
Don’t wait any longer, you want to maintain a good level of intensity.
Okay, let’s go ahead and do everything in the workouts.
1. Plank Knee Skips
Starting off this routine is a plank variation to get you warmed up.
The goal of this exercise is to engage your core muscles while warming up your lower body.
Plank is one of the ultimate workouts to help shrink your waistline and tone your midsection.
How to do it
- Get into the plank position as shown in the image above.
- Make sure that your core is tightened, legs close together and elbows supporting your upper body.
- Lower your right knee to the ground while your left leg remains straight.
- Now straighten your right leg and bend your left knee to touch the ground as shown in the image.
- Alternate between legs for the recommended time frame.
2. Single Leg Glute Bridge Pump + Oblique Twist
This is going to wake up your glutes like never before.
Plus, you’ll be able to hit those obliques from the right angle.
Resistance band is optional.
However, it’s a perfect addition to an exercise like this. The extra resistance provided by the band will work your gluteal muscles to fatigue.
Which leads to growth.
How to do it
- Get into starting position A with the resistance band above the knees, left foot flat on the ground and right foot hovering parallel to the ground.
- Now use your left foot to brace your hips upwards into position B, hold for one second.
- Then moving to position C performing an oblique crunch.
- Return to starting position A and repeat.
3. Glute Bridge + Forward Crunch
You might not have seen this workout before as it’s a combination of two traditional exercises.
The first one is the glute bridge which is one of the best butt workouts there is.
And the second one will be a light crunch.
Crunches can do well for your abdominal region, if done correctly. You do not have to raise your back completely off the ground.
Just lift it to the point where it’s comfortable for your back to support that lift and not strain your neck.
How to do it
- Get into the starting position as shown in the image, lying on your back the bottoms of your feet touching each other.
- The resistance band should be above both knees.
- You’re going the brace your hips upwards and squeeze those glutes 3-5 seconds.
- Lower to the starting position then do a forward crunch as shown in the image.
- Return to the starting position and repeat.
4. Lateral Single Leg Glute Bridge
Another glute bridge variation that will put your glutes to work.
The thing with this exercise is that it will not only work the biggest gluteal muscles but also one of the hard-to-reach glute muscles.
That is the gluteus medius.
If you want to really grow round big glutes, you have to be intentional about exercises included in a routine.
Every exercise should have a purpose.
How to do it
- Get into the starting position by bracing your hips upwards and squeezing your glutes as tight as possible.
- Now raise your left leg as if you want your knee to touch your chest, hold on for one second.
- Then straighten it out while moving your leg lateral to the side as far as possible.
- Return to the starting position and repeat.
Note: A workout video will be provided below demonstrating each of these exercises.
5. Kneeling Squats
One of the most underutilized glute workouts.
For some reason this workout isn’t being done enough.
And the funny thing is that you can activate your glutes much better with this move than a traditional squat.
If you have any dumbbells at home you can add them to this exercise. The extra resistance will only improve your gains, so don’t be afraid to use them.
How to do it
- Get into starting position A on both knees holding the dumbbells above both shoulders.
- Now slowly raise your upper body while squeezing those glutes for at least 3 to 5 seconds.
- After that return to position A and repeat.
Note: Perform the exercise at a slow pace not just rushing through the reps.
THE 10 MINUTE GLUTE MASS + SMALLER WAIST WORKOUT CHART
See The Workouts Demonstrated Below
The Glute Workout Frequency
This is one of the most common questions we get on a daily basis.
“How many times a week should I train my glutes?”
If you’re only using your bodyweight for your routines then the ideal training frequency is three to four times a week.
On the other hand, if you’re going to the gym using weights with progressive overload then two to three times a week is ideal.
That being said everyone is different so you have to experiment with the workout frequencies to see which one fits your schedule and lifestyle.
Don’t Forget This Critical Part
Yes, the glute exercises isn’t the only important part.
Your nutrition decides whether your glutes grow or not.
And if your waistline becomes smaller.
Here’s the thing, the rule is simple.
If you’re struggling to drop excess body fat, whether it’s belly, thigh or back fat.
You have to enter calorie deficit meaning eating less calories and burning more throughout the day.[1]
It doesn’t mean you should enter starvation mode. You can be on a calorie deficit and still remain full throughout the day.
Here’s a meal plan you can use as a guide.
On the other hand if you’re struggling to gain lean body weight then you need to eat more calories than you burn daily. Doesn’t mean you should fill up your diet with junk food.
It means you should increase your consumption of real foods that supply your body with nutrients.
If you’re not sure how to approach it here’s a lean gain meal plan you can use and modify to your liking.
Now Go Ahead and Try This!
Remember, none of this will work unless you are consistent.
This is where a lot of people fail, they don’t have any discipline or consistency.
If you can develop that attitude you have half won the battle.
Never stop, just keep going, you will see results sooner than you think! 😉