Burn your glutes on your couch… and not with sitting

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Hitting the squat rack in the gym isn’t your only option to train your bum

It’s a fact: weight-training is very important and it should be part of your training program to get results. However, noone’s going to stop you, if you decide to swap your gym session with an at-home booty workout.

Another reason you’ll benefit from this is its low-intensity and controlled movements. I love HIIT (high-intensity-interval-training) when my heart rate is hitting 170 and I literally collapse at the end of the workout. But, I also know there’s no harm in taking it back a notch every now and then.

Do you ever find yourself rushing through your reps because you just want to get that 15 or 20 in as quick as possible? Stop, breath and slow down. There’s nothing wrong with dedicating one of your workouts to do more controlled moves.

If you slow down and engage your muscles mentally — call it muscle-mind connection — as oppose to rushing through the reps to get it over with, you’re able to control and squeeze much more efficiently.

Try this at-home booty burner, and since it’s on your couch, you can just lie right down when you’re done and binge your show on Netflix.

Workout breakdown:

Plank leg raises: 20 reps each leg
Split squat: 20 reps each leg
Hip raises with one leg extended off the floor: 20 reps each leg
Sit down on the couch and stand up with holding one leg: 10 each leg (It’s okay if you want’ reach your foot, just keep one foot off the floor as you sit and stand back up)