15-MINUTE WORKOUT THAT WILL SCULPT YOU A ROUND BOOTY

Up-Down Plank

1. Start in a full plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
2. Lower your right elbow to the mat, followed by your left elbow, transitioning into an elbow plank position.
3. Place your right hand back on the mat and straighten your right elbow, returning to the full plank position.
4. Repeat the same movement on the left side, lowering your left elbow to the mat and then your right elbow, coming back into the elbow plank.
5. Finally, place your left hand back on the mat and straighten your left elbow to return to the full plank position.

Perform this sequence of movements for the desired number of repetitions or time duration. This exercise engages your core and upper body muscles while challenging your stability and control.

Swimming Pilates

1. Start by lying on your stomach with your legs extended straight and close together.
2. Keep your shoulder blades drawn down your back, and ensure your shoulders are relaxed away from your ears.
3. Extend your arms straight overhead, in line with your shoulders, while maintaining a lengthened neck.
4. Engage your abdominal muscles by pulling your belly button up and away from the floor.
5. From the center of your body, simultaneously extend your arms and legs in opposite directions.
6. As you lengthen your limbs, your arms and legs will naturally lift off the floor.
7. At the same time, create a long and controlled stretch through your spine, allowing your head to rise off the mat as an extension of your spine’s reach.

Perform this exercise with focus on engaging your core and maintaining proper alignment throughout the movement. It’s a great way to strengthen your back, core, and improve your posture.