No matter how much you’d like to see Queen Bey’s butt on your body, no one wants to squat for hours on end. To give your booty a noticeable lift — without completely torturing yourself — all you need is six minutes a day and this ass-centric fitness plan.
You’ll perform one six-minute workout five days a week for 28 days, taking two rest days per week whenever you want them. Every week, you’ll move on to a progressively difficult workout, which will be added below every Monday morning in January.
Each workout is made up of five exercises. For each move, do as many reps as you can in 60 seconds, switching sides halfway through the minute. Rest for 15 seconds between exercises, then move on to the next exercise. That’s it!
1. Chair Squat to Tippy Toes
How to do it: Start standing up straight with your feet together. Keeping your chest high and shoulders away from your ears, bend from the knees, and sit your hips back as you touch your fingers together behind your thighs. Next, open your arms out to the sides and bring them together overhead as you extend your legs and come up onto your tippy toes, squeezing your butt at the top. Lower your heels and arms to complete one rep.
2. Single Leg Knee Pulses With Back Leg Extension
How to do it: Stand on your right foot with your toes facing forward and knee slightly bent. Bend your left knee to kick your heel out behind you. From this position, pulse the standing knee. Switch legs after 30 seconds.
3. Alternating Forward Lunge + Twist
How to do it: Start with your feet about hips-width apart, toes facing forward. Bring your hands behind your ears and hold your elbows out to the side. From this position, take a large step forward with your left foot. Keeping your shoulders stacked over your hips and front knee behind the front toes, bend both knees to a 90-degree angle. With your back knee hovering about an inch off the ground, twist from the waist toward your front knee. Come back to center and push through the heels to bring your front foot back to starting position. Repeat on the opposite side to complete one rep.
4. Side-to-Side Duck-Under Squats
How to do it: Start with both feet together with knees slightly bent. Squat in place, then step out to the left, bending from the knees and waist as if you’re ducking under a hurdle. Bring the right foot to meet the left one, squat in place, then take a second ducking step to the left. Squat in place then reverse directions, this time taking two ducking squat steps to the right. Continue alternating directions.
5. Extended Leg Pulse-Ups
How to do it: Get into a modified forearm plank position (knees on the ground directly below your hips, elbows below your shoulders, and hands together with palms facing down). Keeping your right knee bent about 90 degrees and hips square to the ground, lift your right knee up behind you to hip-height. From this position, extend the knee and point your toes toward the sky. Bend the leg and bring your knee back to hips height to complete one rep. Switch sides after 30 seconds.
~WEEK TWO ~
Optional Equipment: Two 5- to 10-pound dumbbells
1. Dumbbell Squat With Forward Pelvis Tuck
How to do it: Stand with your feet slightly wider than shoulders-width apart, and hold one five- to 10-pound dumbbell on each shoulder. Keeping your chest high, weight in your heels, and knees behind your toes, bend your knees to sit back into a low squat. When your thighs are nearly parallel to the ground, press up through your heels and squeeze your butt as you come back up to standing position. At the top, tilt your pelvis forward (as if you’re tucking your butt underneath you) and give your buns an extra squeeze FTW. That’s one rep.
2. Extended Leg Floor Touch to Knee Lift
How to do it: Stand on your left leg with your knee just slightly bent and arms extended out to the sides. Lift your right knee to hips-height in front of you. Pause, then bend forward from the waist as you engage your butt and hamstrings to extend the right leg straight out behind you, and reach your right fingertips down to tap the ground in front of you. Squeeze your butt and core to come back up to starting position with control. That’s one rep. Continue for 30 seconds, then switch sides for the rest of the minute, always reaching for the ground with the arm on the same side as the leg you’re extending.
3. Sumo Squats With Alternating Side Lunges
How to do it: Stand with your legs about twice shoulders-width apart and toes angled about 45 degrees outward. Keeping your shoulders stacked over your hips, bend your knees until your thighs are about parallel to the ground for a sumo squat. Press up into your heels to come back to standing position, then turn your right toes and upper body to the left. Bend both knees about 90 degrees to lower into a forward lunge. Squeeze your butt as you extend the legs, and turn the toes and the rest of your body back to starting position. Lower into a second sumo squat, then turn your left toes and upper body to the right, and perform a forward lunge. Continue to alternate sides, sumo-squatting between alternate-side lunges.
4. Weighted Squat Step-Outs
How to do it: Grab a 5- to 10-pound dumbbell at both ends and hold it horizontally at chin height with your elbows along your sides, then stand with your feet together. Keeping your chest high, bend your knees to sit back into a squat position. Come up about halfway, then take a small step out to the right with your right foot. Squat again, then come about halfway up and take a second step out to the right. Squat again. Next, press up through the heels to come back to standing position with your feet together. That’s one rep. Continue stepping out to the right for 30 seconds, then switch sides and step out to the left for the rest of the minute.
5. Extended Leg Crossovers
How to do it: Kneel on a mat and place your forearms on the floor with your elbows spread and hands clasped. Lift your right foot off the ground and cross your right knee behind the left knee (aka “pretzel”). Keeping your right knee bent and right toes pointed, squeeze your butt as you raise your heel up and overhead, and open the knee out to the side (aka “attitude”). Then return to pretzel position. Next, extend the right leg and lift it as high as you can, pointing the toes behind you (aka “arabesque”). Return to pretzel position with control. Continue alternating between attitude and arabesque, lowering into pretzel in between, for 30 seconds. After 30 seconds, switch sides for the rest of the minute.
Optional Equipment: One 3- to 5-pound dumbbell and one 10- to 15-pound dumbbell
1. Deep Squats With Alternating Knee Lift + Twist
How to do it: Stand with yourfeet slightly wider than shoulders-width apart, toes facing forward with elbows bent along your sides. Keeping your chest high and knees behind your toes, bend your knees to sit back into a deep squat. When your thighs are nearly parallel to the ground, press through the heels to come back up to standing position, lifting your left foot off the ground as you thrust your left knee up as high as you can and twist your upper body to the left. Lower your leg to starting position. Perform a second squat and right knee thrust, twisting toward the right to complete one rep.
2. Dumbbell Deadlifts
How to do it:Use both hands to cup the ends of one 5- to 15-pound dumbbell, and stand with your feet about hips-width apart. Bend forward from the waist and lower the weight toward the ground, keeping it close to your legs. Your spine should stay neutral the entire time (No arching!) with your shoulders away from your ears and your elbows locked. When the weight nears your knees, pause, squeeze your butt, and slowly come back up to standing position. That’s one rep.
3. Alternating Reverse Lunges With Weights
How to do it:Use both hands to cup the ends of one 5- to 15-pound dumbbell, and stand with your feet about hips-width apart. Bend your elbows to bring the weight up to your chest. From this position, take a large step backward with your left foot and bend both knees 90 degrees to come into a reverse lunge, keeping your shoulders over your hips the entire time. Press through the front heel to come back up to standing position, then repeat on the opposite side. That’s one rep.
4. Dumbbell Squat Swings With Step Together
How to do it:Use both hands to cup one end of a 5- to 15-pound dumbbell and stand with your feet together. With your right foot, take a large step out to the side and let the dumbbell drop straight toward the ground as you bend both knees and sit your hips backward into a squat, keeping the chest high. Extend both legs and step your right foot back to starting position as you swing the dumbbell straight up to chest height. That’s one rep. Continue for 30 seconds, then switch to the opposite side.
5. Weighted Bent-Knee Kickbacks
How to do it:Get onto all fours with your shoulders stacked over your wrists and your hips stacked over your knees. Tuck a 5-pound dumbbell behind your left knee and squeeze your heel toward your butt to keep it in place. From this position, lift your left heel straight up to the ceiling and squeeze your butt at the top. Release to starting position with control to complete one rep. Continue for 30 seconds, then switch sides and continue.
Optional Equipment: Two 5- to 15-pound dumbbells
1. Squat Jumps
Stand with your feet wider than hips-width apart, toes facing forward. Keeping your chest high, bend your knees about 90 degrees. Drive your arms backward, then bring both of them up in front of your face to generate momentum as you extend your legs and jump straight up. Land with your feet in starting position, knees soft to complete one rep. Continue without pausing.
2. Single Leg Deadlifts + Knee Raise
Stand with your feet together holding one dumbbell with both hands, palms cupping each end. Shift your weight into your left leg and bend forward from the waist to let the dumbbell hang down in front of you as you extend your right leg, toes pointed, straight behind you. After briefly placing the right foot back down on the ground, come back up to starting position and curl the dumbbell in toward your chest, keeping your elbows close to your sides. At the same time, lift your right knee straight up to hip-height. Drop your right foot to the ground and extend your arms to bring the dumbbell back to starting position. That’s one rep.
3. Alternating Reverse Curtsy Lunges With Dumbbells
Hold one dumbbell in each hand and let them hang along your sides while you stand with your feet about shoulders-width apart, toes facing forward. From this position, lift your right foot and take a large step diagonally backward to the left. Keeping your shoulders stacked over your hips, bend both knees 90 degrees. Press into the front heel to come back to starting position and repeat on the opposite side. Continue to alternate sides.
4. Low Skaters
Stand on your left foot and reach your right leg behind the left and out to the side as far as you can. At the same time, bend your standing leg enough to reach your right hand to the floor. In one dynamic movement, push off your left foot as you swing the right leg straight out to the right, hopping onto it as you bend your right knee and reach your left foot behind the right one and out to the side as far as you can. Then tap the floor with your left hand. Continue alternating sides.
5. Extended Leg Rainbows
Get on all fours with your hips stacked over your knees, and come down to your forearms so your elbows are directly beneath your shoulders and with palms side-by-side, pressed against the floor. From this position, extend your right leg behind you and tap your toes to the ground about a foot out to the right. Engage your butt to lift the leg straight up and into a high arc, tapping the toes on the ground behind you about a foot to the left of your body. Continue to trace the arc back and forth, switching sides after 30 seconds.