Bubble Butt Workout For Girls | 15 Min Booty Workout ( No Squad, No Equipment ) #2024

Sure! Here's a 15-minute bubble butt workout that requires no equipment and includes exercises that avoid squats. Warm-Up (2 minutes) *Jumping Jacks* - 1 minute *High Knees* - 1 minute Workout (15 minutes) 1. *Glute Bridges* - 2 minutes Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes at the top, then lower back down. 2. *Donkey Kicks* - 2 minutes On all fours, lift one leg towards the ceiling, keeping the knee bent. Lower back down without touching the floor. Repeat for 1 minute on each leg. 3. *Fire Hydrants* - 2 minutes On all fours, lift one leg out to the side, keeping the knee bent. Lower back down. Repeat for 1 minute on each leg. 4. *Single-Leg Glute Bridges* - 2 minutes Lie on your back with one knee bent and foot flat on the floor, the other leg extended straight. Lift your hips, squeezing your glutes, then lower back down. Repeat for 1 minute on each leg. 5. *Leg Lifts* - 2 minutes Lie on your side, lift the top leg as high as possible, then lower back down. Repeat for 1 minute on each side. 6. *Clamshells* - 2 minutes Lie on your side with knees bent and legs stacked. Open your top knee as far as possible while keeping your feet together, then close. Repeat for 1 minute on each side. 7. *Hip Thrusts* - 2 minutes Sit on the ground with your back against a sturdy surface like a bench or couch. With your feet flat on the floor and knees bent, push through your heels to lift your hips, squeezing your glutes at the top. 8. *Lying Side Leg Raises* - 1 minute Lie on one side, lift the top leg toward the ceiling, then lower it back down. Switch sides halfway through. Cool Down (2-3 minutes) *Hamstring Stretch* - 1 minute per leg *Quad Stretch* - 1 minute per leg *Butterfly Stretch* - 1 minute This workout focuses on targeting the glutes effectively without squats and equipment. Be sure to maintain proper form to maximize effectiveness and minimize the risk of injury. #homefitnesschallenge #exercise #tiktokchallenge #challenge #exercises