Winter weather is making its way out and spring is slowly shifting in to take its place, which only means one thing: spring break is (almost) right around the corner. In the midst of balancing spring break planning and classwork, you’ll probably want to squeeze in some time to hit the Leach or go for a run to get the best spring break bod. I’ve found that it’s so easy to put off going to the gym, but there’s no excuse to skip at-home workouts that require little to no weights! Here are some of my favorite workouts that you can use to get a cute booty right in time for spring break. Feel free to mix up the order and add more sets or your own exercises in between!
PSA: Be sure to use a comfortable mat or carpet so you don’t completely kill your tailbone during the floor-based lower back/butt workout.
Hip-Lift Progression
First, you’ll lay on your back with your knees bent and your feet on the floor. Then, lift your hips toward the ceiling and lower back down (without touching the ground!), making sure to squeeze your glutes and hamstrings when you’re at the top of your range. To make this even more challenging, extend one leg and alternate every 30 seconds. This is a simple move that you can do for a minute at a time for a few minutes every day that’ll give some great results and relieve tension in your lower back!
All Fours Leg Extension
For this exercise, you’ll turn over and get on your hands and knees keeping your wrists right below your shoulders and your knees hip-width apart. Keep your knee bent at a 90-degree angle and lift one leg to your side, reaching hip-height, then extend your raised leg behind you. Alternate legs for 4 sets, with a quick pause at full extension on each side, and your glutes are sure to burn!
Lifted Sumo Squat
Now, this workout is where you get golden glutes, ladies. Get started by setting your feet slightly wider than shoulder-width apart and your toes pointed outward. Lift one heel and, with control, lower your butt toward the floor, keeping your knees behind your toes and sitting your hips back. Pause, then use your pressure on your right heel to stand back up and complete your first rep. You’ll feel good about it for the first few reps but don’t stop once it starts to burn! That’s when you know it’s getting good.
Plank Leg Lifts
Start off in a plank with your shoulders directly above your wrists and your body in a straight line from your head to your toes. Lift one leg and bend your knee to a 90-degree angle, lifting your heel toward your butt. Squeeze your glutes and raise your other heel as high as you can. Pump your reps out for a minute on each leg, alternating after every 60 seconds, completing 3 sets on either side.
Squat to Sumo to Squat
For this exercise, you’ll start with your feet slightly wider than shoulder-width and your toes pointing straight forward. Keep your knees behind your toes and sit back into a squat. Once you get there, pulse slightly as you turn your toes 45 degrees outward and drop lower to a sumo squat. Pulse up to bring your toes forward and alternate foot positions and squat types while you’re pulsing. Repeat this for three to four sets of 60 seconds.
Power Lunge
Start with your feet hip-width apart and lunge back with your first foot, bending both knees at 90-degree angles, keeping your toes in front of your front knee. Straighten your front leg and jump into the air, driving your other knee in front of your body. Return right back to a lunge and keep the momentum up by going into your next rep. Do this for about 45 seconds, alternate legs and complete 3 total rounds.
Leg Extension + Thrust
Lie down on your back with your feet flat on the floor, legs bent and hands on your hips. Extend one leg up with your foot flexed and thrust your hips so your spine is completely straight from your shoulders to your knees. Keep your hips lifted and lower your leg to hover slightly over the floor, pulsing a few inches up 3 times. Repeat this for 60 seconds on each leg and repeat for a few sets at a time. If you want an extra burn on this exercise, grab a small dumbbell and hold it by the ends on your lap – your booty will thank you later!
Burpees
Last, but certainly not least, burpees. These are such a great way to increase your endurance while working out your whole body. Begin by standing with your legs wider than hip-width apart, knees slightly bent into a half squat and upper body leaning slightly forward. Place your hands on the ground below you, then jump and straighten your legs to achieve a high plank position. Return to your starting position by jumping your feet back to a high squat and bringing your hands off the floor, to chest-level. Repeat this for a minute and do 2-3 reps to get the best results.
Your gluteus-maximus is one of the biggest muscles in your body and it helps your body function all day long, every single day. You use your butt as a muscle more than you probably think, so it’s important to work out this muscle for more than just the bikini body you might desire for spring break. Whether you’re on campus all day or taking online classes, it’s vital that you work out your booty, even for just a few minutes every day.