6 Exercises Butt Workout

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The muscles of your buttocks, apart from doing you look sexy in a tight pair of jeans or bikini, they have a more important role, to help balance the muscles of your core and provide movement in your legs and upper body and. We are speaking about the three types of muscles, the gluteus medius gluteus maximus, and gluteus minimus that are strengthening with these proven exercises.

Perform the following exercises to the firm, lift, shape and tone your butt at least 2 times a week (on non-consecutive days). It can be incorporate into your cardio routine.

How to do:

–           Beginners – ten to 15 repetitions.

–           Fit persons – 20 repetitions.

  1. KNEELING GLUTE LIFT WITH PULSES

 TARGETS: BOTTOM (GLUTES)      

Instructions:

–           Starting position – Kneeling on all fours

–           Raise your right knee off the floor and flex your left foot

–           Pulse your right knee several inches higher, then lower it in a controlled movement back,

–           After one set of pulses hold the top position for several seconds

–           Perform your second set.

–           Repeat with the left leg.

Note: Don’t hyper-extend your lower back.

  1. SINGLE-LEG BRIDGE

TARGETS: REAR THIGHS (HAMSTRINGS) AND BOTTOM (GLUTES)

Instructions:

–           Starting position – Laying on your back, bend your left leg and place your foot on the floor.

–           Extend your left leg at a 45º angle

–           Raise your bottom up off the floor.

–           Lower your bottom back down towards the floor without touching it.

Repeat one set on the left leg, then switch over to the right.

  1. RESISTANCE BAND CRAB WALK

TARGETS: BOTTOM (GLUTES) 

Instructions:

–           Starting position – Standing with both feet on top of an exercise band.

–           Crossing the resistance band in front of your legs, hold the ends of the band.

–           With your shoulders back and back straight, take one step on the left, whilst keeping your legs straight.

–           Bringing your feet back together, step towards the other side.

Note: In controlled movements, keep tension in the exercise band all the time.

  1. SQUAT WITH KICKBACK

TARGETS: FRONT THIGHS (QUADRICEPS), BOTTOM (GLUTES) AND REAR THIGHS (HAMSTRINGS)

Instructions:

–           Starting position – Stand with your legs shoulder-width apart and your arms in front of your chest.

–           Come into a squat position, putting your weight on your heels

–           Lifting up your right leg straight behind you, keep your hips pointing forward

–           Return to starting position and switch sides.

Note: keep your back straight and look straight ahead all the time

  1. STANDING SIDEKICKS

TARGETS: BALANCE, OUTER THIGHS (ABDUCTORS) and BOTTOM (GLUTES)

Instructions:

–           Starting position – Standing with your feet shoulder-width apart and your hands in front of your chest.

–           Bending forward slightly for balance, lift your right leg off the floor.

–           Bend your lifted leg and then extend it out to your side and perform a kicking movement.

–           Then switch sides and repeat

Note: For you who struggle with keeping balance, hold onto a fixed object for stability.

  1. EXPLOSIVE LUNGES

TARGETS: BALANCE, OUTER THIGHS (ABDUCTORS) and BOTTOM (GLUTES)

Instructions:

–           Starting position – Stand with your shoulder-width feet apart and your hands resting on your hips, holding a dumbbell in each hand.

–           Jumping, take a step (lunge) forward with your right leg. Your right knee should be bent at a 90-degree angle.

–           Jumping, switch legs in midair and land with your left leg in a forward lunge.

Note: Keep your upper body straight.

BUTT EXERCISES YOU CAN DO ANYWHERE!

You can challenge your glutes anytime. For instance, by contracting and releasing your glute muscles continuously for 2 minutes at a time while you’re sitting, at your desk or on the way to work.

During standing, you can hold a chair and perform side lifts.