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.
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.
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