Who doesn’t want a nice pert toned butt? The following butt workouts are guaranteed to get you that perfect posterior you’ve been dreaming of.
1. The squat hold and pulse
Stand with your feet hip width apart, pushing your hips back so that your weight goes down into your heels again. Squat down to a 90 degree angle just as you did before. Stand back up while pressing down through the heels, but do not stand up totally straight! Make tiny up and down movements, pulsing to get that burn! Again, 2 sets of 20 reps will do it.
2. The bridge-up
Lay on your back with your knees bent and your feet planted firmly on the floor. Press your hips up to the ceiling and squeeze those glutes, much like you would while doing a gymnastics bridge. Slowly lower your hips back to the floor and repeat as many times as you can. This is serious ab, butt, and leg toning.
3. One leg kickbacks
Place yourself on your hands and knees, with your knees under your hips and your hands under your shoulders. Keeping your right leg bent at 90 degrees, raise your knee as high as you can by squeezing your buttocks. Lower to the starting position and repeat 8 to 10 times with each leg.
Keep your neck long and shoulders back. Don’t arch your back as you raise your leg. For more of a challenge, perform the raise with a straight leg.
4. Side-lying leg raise
Lie on your right side with your right knee bent at 90 degrees and your left leg straight and in line with your back. Press your left fingers into the top of your buttock to keep your left hip slightly tilting forward. Raise your left leg as far as you can without letting your hips tilt back. Slowly lower to the starting position. Perform 8 to 10 times and repeat on the other side.
Raise your leg, keeping it in line with your back. Feel your buttock muscles contracting as you raise your leg. Keep your abdominal muscles contracted throughout the exercise.
5. Lunges
Standing tall with your feet together, take a step forward with your right leg. Slowly bend the knees until both legs are nearly at right angles. Your right knee should not extend over your toes and your left knee should not touch the floor. Push back up to the starting position. Repeat 8 to 10 times before switching legs.
Keep your back straight and look straight ahead. Don’t let your front knee extend over your toes. Keep your abdominals contracted during the exercise.
image couresy: popsugar.com, streetworkouts.net, gymcube.com, newhealthadvisor.com, oxygenmag.com.
