October 12th, 1:16am October 12th, 1:16am daniel
Have you always wanted a sexy and toned butt? These 6 exercises will give you a great butt in no time.
Who’d say no to a great butt? We know that we wouldn’t and couldn’t! A toned butt is a dream for any guy or gal, but what workout routines actually work?
1.HEAL-LIFT SQUAT
Okay, you didn’t want to hear it, but squats are good for the butt. In this modified workout routine, stand with both feet parallel about 2-3 inches apart. Lift one heel off the ground and then squat until your legs reach a 90-degree angle. Rise back to a standing position. That’s one rep. Repeat for one minute and then switch to the other heel.
2.PLANK LEG LIFTS
This exercise is great for your core and your butt. Get into plank position with your hands shoulder-width apart and your shoulders over your wrists. Stretch out both legs until your back and legs are in a straight line. Slightly bend both knees and then bend your left knee to a 90-degree angle. Flex your foot, and then, squeezing your butt, lift your leg toward the ceiling as high as you can. Lower your leg back down. Repeat for one minute and then switch legs.
3.GLUTE BRIDGES
Grab a dumbbell. Lie on your back with your knees bent, and your feet flat on the floor, shoulder-width apart. Place the dumbbell on your pelvic area. Keeping your core tight, lift your hips off the ground, as high as you can, with your shoulders still on the ground. Lower your hips again. Perform at least 12 reps.
4.BOOTY BOXES
Start on all fours. Your hands should be flat on the floor, shoulder-width apart. Shoulders should be over your wrists, and your knees should be at 90-degree angles. Keeping your back flat, point your right leg pointed directly behind you. Then lift your leg 4 inches higher, keeping your hips angled down. Trace a box with your big toe clockwise for 30 seconds and then counterclockwise for 30 seconds. Switch legs and repeat exercises.
5.EXERCISE-BALL HIP RAISE
Lie flat on the floor; face up. Place your calves on the exercise-ball with your legs straight. Balancing, raise your hips off the floor so that your body is in a straight line with your shoulders still on the ground. Without pausing, pull your heels toward you so that the ball rolls toward your butt. Hold for 1-2 seconds and then roll the ball back out and lower your hips until you’re back in the starting position. Perform at least 12 reps of this exercise.
Perform at least 10 reps of this exercise
Perform these 6 exercises 3-4 times a week and watch as your butt gets firmer and smoother.
Source www.fitnesstips-tricks.com