If you are looking to get a great looking butt, whilst at the same time strengthening your abs and toning your legs, I have just found a quick and easy 10-minute workout that should give you some excellent results.
This video has been posted online by deporlovers, and although it is not in English, it is fairly easy to follow along to because all of the exercises are pretty straight forward.
Plus the good thing about this workout is that you don’t need any equipment, other than an exercise mat. So you could easily do this at home 2-3 times a week if you are serious about toning up.
Here is a full list of exercises that are included in this particular lower body workout:
Jumping Squats (10 reps)
The first exercise is an extension of a traditional squat because instead of squatting down and then coming straight up again, you will be squatting down and then jumping forward into a final squat position to complete one rep.
Lunges (18 reps)
The next exercise is a simple lunge exercise. You can do this exercise with dumbbells if you want to add a little resistance, but the girl in this video suggests doing 18 bodyweight lunges (9 on each leg), which will still help to tone up and strengthen your legs.
Cross Lunges (20 reps)
After the previous exercise, you will then be doing cross lunges, which is where you push your legs backwards instead of forwards, and push them back diagonally across each time.
Donkey Kicks (10 reps)
If you are looking to get a shapelier butt, then the donkey kick exercise is one of the best effective moves you can do. This requires you to get down on all fours, and push each leg upwards as high as you can (like a donkey).
One Legged Hip Raises (20 reps)
The next exercise is a little more demanding because you will be doing one legged hip raises (10 reps on each leg). However you will find that this is great for your abs and your glutes in particular.
V Abs (20 reps)
The next exercise really targets your core abdominal muscles because after lying down on the floor with your hands outstretched behind your head, you will be raising one leg at a time as high as you can, whilst at the same time raising your upper body and touching your leg with each rep.
Combo Crunches (18 reps)
As this workout partly targets your abs, there are obviously going to be some crunches included somewhere, and here they are. This one actually combines two crunches because after lying on the floor with bended knees, you will be touching your knees with your elbows for one rep and then extending further to touch your feet for another rep.
Hip Twists (30 seconds)
Starting from a plank position, the next move is basically a rotating hip twist where you bring each hip to the floor (stopping just short each time). This requires strength and control, but is another move that will get results if done correctly.
Lateral Planks (20 reps)
The final move is similar to a sideways plank, but it is a little harder to perform because starting with one arm outstretched, you will be bringing your top leg forwards and touching it with your elbow to complete one rep.