One last thought before you begin; exercises alone does not produce quick results. You need to make sure you adhere to a proper diet which is low in saturated fat and refined sugar, high in fiber, lean proteins, and lots of fresh fruit and veggies.
1. Walk or run up Hill:
Try to find a hill you can walk or run up. Walking up hill is a natural no fuss butt workout. If you are outdoors try to find a park that has someplace that requires walking or running up hill, and stairs are always an option. Accumulate your walking to at least 5 minutes. If you have a treadmill put the setting to 15% incline and go for it.
2. Forward Lunge:
This butt builder also tones the thighs and calves.
Form: Feet parallel, hip-distance apart, take one giant step forward. Lower your body slowly, bending both knees, and return to standing. Repeat on the other side. Bend your knees no farther than 90 degrees, front knee stacked directly over your front ankle. Do not rest your back knee on the ground.
The squat tops every list of butt-busting exercises. It directly engages the glutes. The key is to maintain proper alignment.
Form: Keep feet parallel, shoulder-width apart. Slowly lower hips as if sitting on an invisible chair; then return to standing making sure to push through the heels. NB: very important to check that your knees do not push past your toes, because that could be hard on the knees. Keep your torso tight and back straight, you can even squeeze your shoulder blades to avoid rounding the lower back.
This classic and straight forward exercise is a surprisingly good workout for the glutes, as well as the hamstrings and hips.
Form: Begin on your back with your knees bent, feet hip-width apart. Slowly peel your spine off the floor from the tailbone, one vertebra at a time, tightening the glutes and hamstrings. Pause and squeeze your butt when you are fully off the ground and in line from shoulders to knees. Lower slowly, one vertebra at a time.
5. Curtsy Lunge:
This exercise targets your hamstrings, inner thighs and quads which are all beneficial to making a “happy bum.”
Form: Stand with your feet hip-width apart, hands on your hips. Take a big step back with your left leg, crossing it behind your right. Bend your knees and lower your hips until your right thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible.
There! I suggest you do these exercises at least 4 times a week. Each exercise must be performed with 3 sets of 20 repetitions. For the lunges don’t forget the reps must be done on each leg.
Time to get that tush in shape!
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