If there’s one emoji that summarizes our workout goals, it’s that perky little peach 🍑 because let’s be real, who doesn’t want a pert booty. The only problem is finding the time (and the energy) to get it. So because dragging our ass to the gym is just too much sometimes, we put our booty dilemma to fitness guru and personal trainer Jeremy Gwyer, and we asked for a booty prescription that would take no more than 5 minutes of our time. Jeremy put together the ultimate booty workout that promises that after just two weeks of doing this 5-minute exercise routine daily, you’ll actually be able to see a peachy difference. And you don’t need any fancy gym equipment or weights, just your own body weight, a timer, and some tunes.
Do each of these exercises for one minute, with a ten-second rest in between. It looks easy, but trust us, it’s five majorly intense minutes.
1. Wide stance squats: Make sure your feet are about three to four feet apart, then turn your toes out to a 45-degree angle, and place your hands on your hips. Lower yourself down by bending your knees. To intensify the squat, hold a dumbbell in each hand and lift it up to underneath your chin each time you come up.
2. Reverse Lunges: Start with your feet together and your hands on your hips. Step backward, keeping your stance narrow, bend your knee, lowering it towards the floor. Step back up, returning to your start position. To intensify the workout, hold a 5kg weight with the opposite hand to the leg that is being lowered.
3. Side lunges: Start with your feet slightly wider than shoulder-width apart and your hands on your hips. Shift your body weight to one leg, bending your knee until the other leg is straight. Return to the center and do the same step with the other leg.
4. Donkey kicks: Start with your hands and your knees on the floor and raise one leg in a backward motion, keeping it bent at the knee with your sole facing the ceiling. Bring your leg back down, returning to starting position, and repeat.
5. Floor glute bridge: Lie with your back to the floor, with your knees bent. Keep your arms by your side with your palms face down. Lift your hips off the ground, squeezing your abs and your glutes. Raise one leg, keeping it bent at the knee, and then lower it back to the floor. Once your foot is touching the floor, lower your hips so that they’re also touching the floor. Do it again with the opposite leg.
For another quick, high-intensity workout check out the official 7-minute workout here.