During midterms or any busy week you may find it hard to fit in a workout. If that’s the case you don’t want that butt you’ve been working on to suffer the consequences. So here are some quick exercises you can do in your dorm or at home to make sure you keep that gluteus maximus tight!
1. Bend and Extend
Stand in front of a chair and bend over placing your right forearm on the back and your left hand on the seat. Lift your left leg straight back parallel to the ground, and with a flexed foot pulsate your leg in small up and down motions. You should complete ten reps with each leg.
In this position you can also bring your leg in slightly then out again so the knee bends and then extends. Next, while squeezing your booty cheeks together, extend the leg. Repeat ten times on each side.
Finally, with your leg still parallel to the ground, move it around in small circles ten times remembering to keep your butt tight. Complete ten rotations in both directions on each side.
Bend over and balance on a chair.
Extend leg so it is completely parallel to the ground.
2. Chair Plank
Lay flat on the seat of a chair so that your legs are completely hanging off the edge. Keeping your back and legs straight, lift both legs up and hold for five counts engaging your core then relax. You should repeat this ten times.
Chair plank
3. Step Ups
Using a stepladder or stairs, step onto the platform creating a 90-degree angle with one leg. Then proceed to bring your opposite leg up into a 90-degree angle and back down to the ground. Repeat this move 10-15 times on each leg.
Create a 90-degree angle with your leg on a step.
Step up, lifting opposite leg into a 90-degree angle.
4. Textbook Squats
If you find yourself without dumbbells, a heavy textbook works just as well for this exercise. Hold the textbook in your hands so that your elbows are out to your sides. Stand with your feet approximately shoulder length apart. Squat down until your elbows touch your knees, hold for two seconds, then stand up again. Repeat this move 10-15 times.
Stand with textbook in hand and feet shoulder length apart.
Squat down until your elbows touch your knees.
5. Doggy Leg Lifts
Get on the ground on all fours with your hands and legs spaced shoulder width apart. Lift your leg out to the side so that it is parallel to the floor, hold for two seconds, and then bring it back down to the ground. Repeat this move ten times with each leg.
Get on all fours with hands shoulder length apart.
Lift leg to the side until parallel to the ground.