1/ These classic barre exercises can be done anywhere (no real barre needed).
Knee raises on table
With your hands under your shoulders and your knees under your hips, place a light weight behind the back of your knee. Keep your core strong and raise your leg for 1 minute. Switch sides.
Make it easy on yourself: Drop the weight. Just raise your leg.
Make it harder: Lower your leg all the way down and raise it all the way up for 30 seconds, then raise your leg back up for 30 seconds. You can also increase the weight .
Pretzel on the ground
This classic barre exercise can be performed without the barre and on a mat. Bring the left leg in line with the left hip. Tilt the left shin to a comfortable distance.
Take the right ankle in the right hand and place the right leg behind the hip. Square the hips and shoulders as much as possible.
Hold the ankle and squeeze the glutes intermittently for 1 minute. Switch sides.
Make it easier on yourself: Reduce the time to 30 seconds and ease off the exercise if your hamstrings cramp. Then resume the exercise when you feel ready.
Make it harder: Release your right ankle but maintain the shape of your leg. Bring your right hand forward to solidify the position. Squeeze your glutes intermittently for 30 seconds.
Then try lifting your right leg up and down for 30 seconds without letting your right leg move forward. (This one is tough!)
Side Hip Flexion
Lying on your side with your left forearm under your shoulder and your left knee bent, straighten your hips and extend your right leg out and slightly behind your right hip.
Press your weight into the top of your right thigh. Lower and raise your right leg for 30 seconds. Hold at the top, and push your leg back an inch for 30 seconds. Switch sides.
Make it easier: Drop the weight.
Make it harder: Raise your upper body straighter by straightening your left arm a little. You'll engage your upper body more, add more oblique action, and feel the burn!
Tabletop Reverse Knee Raise
Place your hands under your shoulders with your fingers facing out and your thumbs facing your feet. Your heels should be under your knees. Raise your front leg to a bent-knee position and lift your hips.
Lower the leg at the same time as the hips. Do this for 1 minute. Switch sides.
Make it easier: Keep the ball of your front foot on the mat with your heel raised for added support.
Harder: Lower the leg shape down and up for 30 seconds, then keep the knee raised and the pulse up for 30 seconds.
Reverse extension on table
Facing you on your mat, bring your hands under your shoulders and your feet under your knees. Your fingers should be facing outwards and your thumbs should be facing your feet.
Extend the front leg up and push the hips up, keeping the head in line with the spine. Push the hips up for one minute. Switch sides.
Make it easier: Keep the ball of the foot down with the heel lifted for support and push the hips up to the pulse. (If you are strong but have issues with flexibility, bend the front knee in half so that your knee comes toward the shoulder.)
Make it harder: Keeping your leg straight, lower and raise your hips through a wide range of motion for 30 seconds. Then raise for 30 seconds. Hold the last one for 10 seconds.
Bent Knee Lateral Stretch
In barre, we always stretch immediately after strengthening. Don't be tempted to skip this part!
Not only will your body thank you, but you'll also be able to really step up your training game with more flexible muscles.
Take the left knee and bend it so that the inner sole of the left foot touches the inner thigh of the right leg, which is straight. Rotate the upper body towards the right leg.
Lower your upper body as far as you can so that you feel only slight discomfort or release in your hamstrings and glutes. Inhale and exhale a few deep breaths. Switch sides. (Repeat if you really like the barre!).
Triangle stretch
Place your right shin on top of your left shin and keep a slight bend in your feet. Move your upper body to the left. Breathe and feel the stretch in your upper hips and lower back. Hold this stretch for a few deep breaths and repeat on the other side.
Make it easier: This stretch can be deep for beginners and certainly was for me when I first started barre. If your right knee is lifted well above your left foot, that’s an indication that you need to come back to the middle and lean your upper body back. Don’t push your stretch any further than this point of mild discomfort.
Make it harder: Keeping your shins parallel, bring your knees together and bring your upper body closer to the floor.
2/ Compound exercises that tone your buttocks and arms in 15 minutes
Work your glutes and sweat in this short workout
If you're looking to firm your butt, tone your arms, and burn some serious calories in the process, this workout is the perfect option. All you need is a set of dumbbells and 15 minutes.
When you're short on time or just looking to get more bang for your buck, one of the most effective (and my favorite) ways to work your legs is to add total-body compound movements and plyometric exercises.
Compound movements allow you to activate more muscle groups at once. Which, of course, burns more calories. Lower-body exercises target more specific areas, and plyometric exercises help build power (which is typically lacking in most training programs) while also increasing your heart rate.
It’s a winning combination all the way! (Want more? Try a 30-minute version or check out more of my lower body workouts.)
If you want to create your own fast, furious, and effective lower body workout, follow these simple steps:
Choose a lower body focused overall movement (e.g. squat to press, walking lunges with bicep curls).
Choose a more targeted lower body specific exercise (e.g. glute bridges, single leg Russian deadlifts, donkey kicks).
Choose a lower body specific plyometric exercise (e.g. squats, lunges, box jumps).
3/ Perform each exercise for one minute, back to back.
Once you've completed the plyometric burst, rest for 60-90 seconds, then do the mini circuit 2 more times. This will give you about a 10-minute workout. If you want to sweat it out more, create another mini circuit!
Don't forget to subscribe to Mike's YouTube channel for free weekly workouts. Find Mike on Facebook, Instagram, and Snapchat!
4/ The 20-minute workout for firm butt and sexy legs that you can do anywhere.
This workout is guaranteed to get your legs, glutes, and core moving, without any equipment.
This workout is a high-intensity interval training workout that will rock your legs, glutes, and abs. All you need for this fun and intense butt-sculpting workout is your body and 20 minutes.
The entire workout is bodyweight-based, so you can do it at home, in your dorm room, in your bedroom, or even at the office. You might get some funny looks, but who's going to have the best butt at the end of the day? That's what I thought.
This workout combines traditional strength movements, plyometric exercises, and glute-specific toning exercises.
Not only will you target your largest muscle groups like the quads, hamstrings, and glutes, but you'll also target your hardest to reach muscles: the gluteus medius, gluteus minimus, adductors, and abductors.
To top it off, plyometric exercises will get your heart rate up, ensuring you burn maximum calories.
Here is the distribution of the exercises:
- Squats
- Squats with heel jump
- Alternating Front Lunges
- Hammer Jumping Lunges
- Reverse glute flexion/leg raise
- Reverse glute and leg curls (both sides)
- Sumo Squat Jumps
- Angry Sumo Marches
- Lunge and Single Leg Russian Deadlift (RDL)
- RDL Single Leg Lunge (Both Sides)
Figure 4 Glute Bridges (both sides)
Don’t forget to check out and subscribe to Le Box Du Fitness YouTube channel for free weekly workouts. Find Marie on Facebook, Instagram, Snapchat and our website.
And if you need some awesome music to power your workouts, check out his workout music podcast available on iTunes.
5/ The 30-minute workout that will tone your buttocks, thighs and arms
Sculpt a perky butt, slim legs and toned arms—everything you need for swimsuit season.
We've all been there: You don't feel like going to the gym, but you still want to get in a workout. This 30-minute workout that focuses on your butt, legs, and arms is the answer to your prayers!
All you need is a set of dumbbells, minimal space, and maybe a mat.
These are the same moves I've used to train stars like Rumer Willis and Sara Underwood - they're both known for their toned physiques, but especially their butts and arms.
When trying to be efficient with your training, it is important to maximize the amount of work and minimize the amount of recovery.
This workout is super effective because we alternate between a lower body specific exercise and an arm exercise.
Arm exercises act as an active recovery part for your legs - your legs have just enough time to recover before being challenged again.
So instead of thinking of recovery as stopping completely to rest and catch your breath, start thinking of recovery as a less intense or less complex exercise that you can do instead.
Boutique studios like Le Box Du Fitness are successful because they maximize time and efficiency by programming intense bursts of all-out effort with sections of active recovery.
You almost never stop moving, which allows you to work different muscles constantly.
The way this workout is structured is with 4 blocks (circuits) .
Each block consists of 3 exercises in this order:
A) Lower body: : 60 secondsB) Upper body: 75 seconds
C) Lower body: : 60 seconds
D) Rest: : 15 seconds
We go through the entire workout once, then repeat it a second time. To spice things up, there are a few surprises to round out the entire 30 minutes!
Depending on your time constraints, you can also try this 15-minute butt and arm workout!
Don't forget to subscribe to the LE BOX DU FITNESS YouTube channel for free weekly workouts.
Find Marie on Facebook, Instagram, and Snapchat. And if you need some awesome music to power your workouts, check out her workout music podcast available on iTunes.
The ultimate booty-lifting, arm-sculpting, ab-blasting workout.
6/ Do we really need to say more?
This intense, fun, calorie-burning workout targets your arms, abs, glutes and legs.
You'll fit into your swimsuit this season.
It'll take you 45 minutes, from warm-up to cool-down, and the metabolism-boosting high-intensity interval training (HIIT) uses your own body weight, strength training, plyometrics and other techniques to burn fat and take full advantage of the afterburn effect (to keep burning calories long after the workout is over).
The best part: You can do it almost anywhere—at home, at the gym, or even at your hotel while on vacation.
When you're done, your butt will be firmer, your thighs more toned, your arms more defined, and your abs stronger and tighter than ever before.
Can't wait to get started? Here's how the workout goes. Once you're ready, play the video above and get ready to sweat.
Warm-up
Lower Body Resistance Training: Legs, Thighs, Butt
Upper Body Resistance Training: Triceps, Biceps, Shoulders
Core Workout: Abs and Obliques
Back to calm
Don't forget to subscribe to the LE BOX DU FITNESS YouTube channel to get free weekly workouts. Find Marie on Facebook, Instagram, Snapchat and on our website.
And if you need some awesome music to power your workouts, check out his workout music podcast available on iTunes.
If you liked this article and it helped you get some serious butt sculpting barre exercises. Let me know in the comments if you were already aware of these concepts and what is your experience on the subject.
If you want to find other Fitness and Well-being articles, take a look at the gluteal exercises and fitness shop sections of the blog, you will find plenty of workouts and exercises to do at home.
And if you want to know more about sports nutrition (food supplement) to gain muscle or lose fat, do not hesitate to consult the collection dedicated to fitness elastics .
You can download my complete fitness guide “ The essentials for a body in top shape ” for free and subscribe to our Facebook page and our Instagram account .
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