These are six bodyweight exercises only for 20 minutes designed to work the butt in the best way possible to strengthen, sculpt, and lift it like never before. Try doing them as part of a 30-day challenge to shape your butt nicely. You can do this workout alone or as part of a longer routine depending on how much time you have. Either way, the benefits are great.

- Workout duration:

20 minutes

- Equipment used:

Exercise mat.

- Targeted muscles:

For the butt and lower body.

- Some instructions and notes:

These exercises are AMRAP workouts, which means you'll do as many reps as possible of one move in 40 seconds, then rest for 20 seconds before moving to the next set. After all sets, rest for 60 seconds then repeat. Do four rounds total. Exercise one leg on one side, then switch to the other side at the start of each new round.

First warm-up :- squat hold pulse
 

How to perform:

Start standing with feet just outside hips, lower into a squat slowly, go down as low as you can keeping your chest up. Rise back to start while squeezing your glutes. That's one rep.

Second warm-up :- Side Plank Clamshell

How to perform:

Lie on one side, elbow right under shoulder, knees bent and heels in line with your glutes. Top hand on the side of your thigh. Lift your glutes off the ground, keep your heels together and open your thighs/knees by lifting one up and pushing the other down while squeezing your glutes. That’s one rep.

First Exercise: Transverse Lunge

How to do it:

Start standing with your right leg straight and your left leg bent. Step your left foot wide back. Push your knees out. Put your weight on the front steady leg (right leg here). Keep your chest over your thigh. Return to standing. That’s one rep.

Second Exercise: Jump Squat

How to do it:

Start in a low squat with thighs parallel to the mat, hands clasped in front of your chest, and your upper body straight. Push off with your feet to jump up, swinging your arms back while jumping, then return to the squat. Keep a steady pace. That’s one rep.

Third Exercise: Supported Single-Leg Deadlift

How to do it:

Bend your knees slightly, move your left foot a bit outward. Lower your torso forward with your hands clasped trying to touch the front of your right foot while keeping your back straight. Push your hips back and keep your weight on the front leg, stretching your hamstrings. Then stand back up. This counts as one rep.

Exercise 4: Front Lunge to Balance

How to do it:

Start at the back of the mat with feet hip-width apart and hands on your hips. Step your right foot forward, bend the knee, and bend your left knee toward the ground. Then stand up and pull your right knee up toward your chest to balance. This is one rep.

Stick with these exercises until you get a shaped, toned, and better-looking behind.