Talk about achieving optimum strength and you know how important it is to have a tough core. Good news: you don’t need to spend daily hours in the gym to achieve just that. Get ready to have well-rounded buns with this 10-minute bodyweight workout that engages both your core and butt.
Try to practice the first few exercises described below. Once you’ve mastered the individual exercises, you’ll be in better shape to perform this core bodyweight workout in 10 minutes straight.
Now all you need is a dependable mat.
1. Hip Circles
In each of the core and butt exercises in this body weight workout, you’ll do the basic starting position shown in the first image below (1a). It prepares you for the first bodyweight exercise: the hip circles.
When doing it the first time, stick to 8 counts per set. Feel free to increase your counts in your future sessions. Also, be sure to do the exercise on your other leg or your other side before taking a break.
2. Donkey
A donkey involves a preparatory swing (2a) and a low and high kick (2c and 2d).
Donkey Static Hold
Hold it there for about 5 to 8 seconds, or even longer, if you can.
Donkey Pulse
In doing pulses, you just have to perform the steps fast. (Think of a heartbeat.) In the donkey pulse, for instance, you simply lift your leg up and down, up and down.
3. Side-to-Side Stretch
This isn’t an exercise but rather a break. Feel free to perform it in between each bodyweight exercise in this workout.
4. Fire Hydrant
After you’ve done the above body weight exercises, this next exercise is going to test your limits.
Just keep doing position 4a and 4b to complete one rep of the Fire Hydrant.
Fire Hydrant – Static Hold
This might burn, but the pain is worth it. Hold yourself in this position for 8 counts.
Fire Hydrant – Pulse
Pulses, nonetheless, help you relax a bit.
5. Child’s Pose
Here’s another relaxation break you can use in between the exercises in this 10-minute bodyweight workout.
6. Side Kick
The Side Kick is quite self-explanatory.
Side Kick – Static Hold
As with the other exercises above, do a static hold on the Side Kick. Make yourself ready for this one.
Side Kick – Pulses
Again, the pulses somehow ease your pain. For the Side Kick, use the kick position.
7. Bicycle
The bodyweight bicycle exercise might already be familiar to you. This would be the last exercise in this bodyweight core and butt workout.
First, do a quick bicycle. Now to make it more challenging, slow your counting down.
8. Cool Down
After doing the series of core-and-butt-burning exercises above, you need to have a cool-down session before attempting to stand up.
Firstly, do a Pencil Stretch.
8a. Cool Down. Step 1. Pencil Stretch. Credits: Grokker/YouTubeThen, do the rest of the steps below.
Try This Core and Butt Bodyweight Workout
This whole core-and-butt bodyweight workout will surely be challenging. You’ll feel the burn, but the pain will certainly be rewarding. Get those buns toned and try this effective 10-minute workout yourself!
https://youtu.be/i9m4wcdlVxU
