6 Exercises for a Great Butt

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Have you ever planned to firm your butt and make it sexy and toned? If your exercises you have already done are not working successfully, here are some great exercises that help you to lift your butt, plus you can do them indoors or outdoors.

  1. HEAL-LIFT SQUAT

Instructions:

–           Starting position – Standing with your feet about 2-3 inches apart, hands by sides.

–           Lifting one heel off the ground, squat until your legs reach a 90-degree angle.

–           Rising back return to a standing position, to complete one rep.

–           Repeat for one minute on both sides.

  1. PLANK LEG LIFTS

Works: your core and your butt

Instructions:

–           Starting position – plank position with your hands shoulder-width apart

–           Stretching out both legs, forming a straight line =of your body, bend slightly both knees and then bend your left knee to a 90-degree angle.

–           Flexing your foot and squeezing your butt, lift your leg toward the ceiling as high as you can.

–           Lowering your leg back down, complete one rep.

–           Repeat for one minute on both sides.

  1. GLUTE BRIDGES

Instructions:

–           Starting position – Laying on your back with your knees bent, and your feet flat on the floor, place the dumbbell on your pelvic area.

–           Lift your hips off the ground as high as you can, keeping your core tight, with your shoulders still on the ground.

–           Lowering your hips again return to starting position to complete one rep.

–           Perform at least 12 reps.

  1. BOOTY BOXES

Instructions:

–           Starting position – Start on all fours (hands and knees on the floor),

–           Point your right leg pointed directly behind you, keeping your back flat,

–           Lifting your leg 4 inches higher, keep your hips angled down. Trace a box with your big toe clockwise, and then counterclockwise for 60 seconds.

–           Switching legs repeat with another leg.

  1. EXERCISE-BALL HIP RAISE

Instructions:

–           Starting position – Laying flat on the floor, facing up, place your calves on the exercise ball, keeping your legs straight.

–           Raise your hips off the floor bringing your body in a straight line with your shoulders still on the ground.

–           Immediately, pull your heels toward you rolling the ball toward your butt.

–           Hold this position for 1-2 seconds and then roll the ball back out and lower your hips returning to the starting position.

–           Perform 12 reps.

  1. Donkey Kicks

Instructions:

–           Starting position – on your four (hands and knees on the floor),

–           Lifting your left leg while is parallel to the floor, squeeze your glute muscles while stretching the bottom of your foot behind you (like a donkey kick)

–           Lowering leg down to the floor complete one rep.

Perform at least 10 reps of this exercise

Make a plan for performing these 6 exercises 3-4 times a week.

 

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