It is absolutely no secret that the Kardashian-Jenner clan are all blessed with such big ‘’assets’’. And while their assets receive different reception to different people, we, as part of a smaller bum community, wished we could have had more. And good news to all you small bum fellas, the eldest Kardashian, Miss Kourtney Mary recently revealed her exact 10 minutes glutes workout in order to get a rounder and firmer butt. 

Sounds good, huh? 10 minutes to get that amazing shape is definitely a dream come true to all of us, especially for a busy bee lady who is trying to find a time to workout while cramped around with work and house chores. And if you think, the timing is perfect, listen to this; the exercise is a ‘’no-equipment-needed’.’’ Oh, could this news be more amazing? Kourtney Kardashian shared her workout details on Poosh‘s official website saying, ‘’ten minutes is all you need for this movement, to get your whole body feeling energetic,’’. 

So, buckle up as Beauty Insider listed down Kourtney Kardashian’s exact glute workout for a rounder looking butt! Don’t worry, no video needed. Get moving. 

Warm Up

It doesn’t take a gym nerd to understand a simple two minute warm up is all we need before beginning our intense workout. You are always advised to do a simple ‘’body prep’’ or warm up before starting your workout to ensure that your muscles are well supplied or tacked with oxygen. Let your blood flow and dilate your vessels. Warming up also helps to raise your muscles’ temperature for a precise flexibility. According to research, a good one to two minute warm up is essential to minimize the stress on your heart. So get those blood pumping by stretching around, first and foremost. 

Start With Squat Walk 

Now that your body is all warm up, let’s begin. According to Kourtney, she likes to start off with a simple ‘’squat walk’’. To perform this, put your body in a normal squat position, make sure you align your shoulder and feet position. Maintain the position, (ease the tense), and begin to take a few steps forward and backwards to your original’s position. Make sure you breathe in and out throughout the whole movement. To maximize the intensity, Kourtney suggests you use a resistance band around your ankles. Good luck! 

Watch here:

Follow By Frog Jump

Up next, the 42-years-old reality star likes to follow the famous frog jump exercise. According to Kourtney, this is one of her favourite workouts because not only it does wonders for your glutes but also reduces your thigh fats and slimming down the appearance of your leg. But listen, you will need a good chunk of water after this movement. So how do we do the frog jump? 

Start by standing on both feet, lock your ankle on the ground, then slowly bring your body into a squat-like position. Make sure your glutes hover just a few inches above the ground, mimicking a frog position but be careful not to let your butt touch the ground, otherwise the ‘’jump’’ won’t likely to happen. Then, raise your hips slowly and begin jumping just a few inches up the air, and return to your half-squat-frog position. Repeat a few times.  

Watch here:

The Lateral Leg Lift

Finishing off, Kourtney said she likes to do the ‘’lateral leg lift’’ to close off her quick 10-minutes glutes workout session. This movement is so easy that you could do it with your eyes closed. Seriously, I have tried it, and I wouldn’t lie, it’s easy. How to? Just like the frog jump, you need to start by standing on both feet, lock your ankle on the ground, then slowly bring your body into a squat-like position. After a few seconds, raise your right leg up in the middle between your waist, do not bring it higher as it will mess with your thigh muscles and you could get dislocation. We don’t want that. 

Repeat for a few seconds and then switch the position on your left side. Kourtney even suggested you use a resistance band on your ankles or thighs to push more sweats coming up! And the more sweats you work on, the fresher you’ll feel in the morning. Not sure how to do it? Follow the video below: 

Watch here:

Drink Your H20

Whether you’re looking for weight loss or weight gain—drinking enough H20 is the answer. Make sure you hydrate yourself as often as you can, before and after working out, to restore back the hydration that you lost. Especially if you do heavy exercise. Drinking enough water will not only help locking in the moisture in your skin, but they will also help you reduce fat loss. According to Heathline, a person who drinks 16.9 ounces (500 ml) of water increased the metabolic rate by 30%. 

So make sure you feel your body with enough water. Try to cut those sugary and caffeinated beverages for a while. If you want to follow Kourtney’s vegan life, replace your caffeinated drink with green tea matcha instead. Green tea will not only help restore that youthful glow into your skin but elevate your mood as well. So let’s switch up your lifestyle habits, shall we? Starting today!

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