The amazing 12-minute butt workout!

Kim Droze

There’s just 12 minutes standing between you and a better behind!

Maybe you thought you had to spend hours in the gym to get a butt like Kylie’s…well, here’s the good news! All it takes is 12 minutes, twice a week, according to fitness expert Brad Schoenfeld.

When it comes to getting a great-looking body, Brad wrote the book. The author of Look Great Naked and Sculpting Her Body Perfect (both Prentice Hall Press) has put together the complete guide to whipping your top trouble spots into shape. From the butt to the abs to the thighs, he’s keyed in on the areas that are constantly dragging you down.

When it comes to getting a better butt, a well-rounded approach is a must, he says. It takes more than just strength-training to strip away the fat and build muscle. In addition to working the three major muscles of the butt (gluteus medius, gluteus minimus and gluteus maximus), you need to follow a healthy diet and take regular cardio exercise.

One of the most common mistakes we make is taking a couple of exercises and do too many reps that focus on one area of this complex muscle.

“You need to challenge the muscle if you want to see any results,” Brad tells us. “That’s at the top of the list. If someone does 50 reps of an exercise, they’re basically performing an endurance test and that is going to lead to zero results.

“The butt is comprised of three separate muscles. It’s not just one big muscle. You have to work the butt area from different angles using different exercises. If you do three butt exercises all working the gluteus maximus, you’re going to decrease your results. You need to work all three areas to optimise results.”

For gorgeous glutes, use this effective toning workout. Perform the Good Morning followed immediately by the Unilateral Hip Extension. Without resting, move on to the Standing Abduction. Once you have completed all three exercises, rest for 30 seconds. Then repeat the entire superset two more times with a 30 second rest in between supersets. Do between 10 and 20 reps - you should be struggling by the last couple of reps. If you aren’t, add weight or resistance to the move.

Good Morning
If you have a barbell, rest this across your shoulders; remember, this piece of equipment isn’t absolutely necessary – it’ll just make the move that little bit more difficult and help you see results faster. Assume a shoulder-width stance and keep your lower back taut throughout the movement. Slowly bend forward at the hips until your body is roughly parallel with the floor. In a controlled fashion, slowly reverse direction, contracting your glutes as you raise your body up along the same path back to the start position.

Unilateral Hip Extension
Begin by placing your left knee on the bottom of an incline bench or on the seat of a chair. Bend your elbows and place your forearms across the top of the bench or chair, so they support your body weight. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then reverse direction, returning back to the start position. After performing the desired number of repetitions, repeat the process on your left.

Standing Abduction
Stand with your feet together, lightly holding on to a chair, banister or wall for balance. Bring your right leg directly out to the side as far as comfortably possible. Contract your glutes and then slowly return the weight along the same path back to the start position. After finishing the desired number of repetitions, invert the process and repeat on your left leg.

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