8 Moves to Make Your Pancake Butt Pop

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You dream to change the shape of your backside and get a bigger, rounder butt, giving it some sexy pop (strength).

Here is the best workout to achieve it, designed by Elizabeth Bracero, fitness model health coach and fitness trainer.

How to do: perform 20 to 25 reps of each exercise, completing up to three sets of the entire series, up to four times a week for the best results.

  1. Squat Jumps

Instructions:

–           Starting position – stand with your feet about shoulders-width apart, your hands near your chin and elbows bent,

–           Siting back into your heels, bring your elbows to your knees, and jump as high as you can, extending your arms toward the ceiling.

–           Land, with soft knees on the pad of the foot (not the heel).

Perform 20 to 25 reps

  1. Squat Together

Instructions:

–           Starting position – Standing with your legs wide, knees bent and hips back and low. Toes should be pointed 45 degrees outward.

–           Clasping your hands in front of your chest, jump your feet together

–           Return to starting position in quick succession, keeping your hips low the whole time.

Perform 20 to 25 reps

  1. Alternating Forward Lunges

Instructions:

–           Starting position -Take one step forward with your left leg, come up onto your right toes and bend both knees 90 degrees. Your shoulders should be directly over your hips.

–           Bring your left foot back to starting position.

–           Repeat with your right leg to complete one rep.

Perform 20 to 25 reps

To make it more challenging: Hold 5-pound dumbbells at your sides.

  1. Dead Lifts

Instructions:

–           Starting position – Standing with your feet together, hold a 10- to 15-pound weighted bar (two 5- to 7.5-pound dumbbells) with your hands shoulders-width apart

–           Bringing your weight into your heels and keeping the knees locked, hinge forward from the hip, lowering the bar toward your feet, close to the legs.

–           Squeezing your butt and thighs, back up to starting position. Keep your neck in neutral alignment with your spine all the time.

Perform 20 to 25 reps

  1. Rainbow Toe Touches

Instructions:

–           Starting position – on all fours on the floor, extend your left leg at a 45-degree

–           Keeping your back and neck straight, your shoulders over your wrists, your hips square to the ground and your core tight, squeeze your butt and raise the leg into a high arc, pointing beyond the right back corner of your mat.

–           Tracing the arc come back to starting position to complete one rep.

–           After completing all your reps with the left leg put the left knee down and extend the right leg to complete on the opposite side.

Perform 20 to 25 reps

  1. Weighted Donkey Kickbacks

Instructions:

–           Starting position – on all fours with your toes tucked under for stability, your hips over your knees, and your shoulders over your wrists.

–           Place a 5- to 8-pound weight in the nook behind your left knee.

–           Lift your left heel straight up toward the ceiling until the knee reaches hip height.

–           Lowering with control, squeeze the glutes the entire time. That completes one rep.

–           Completing all your reps on the left side, move the weight to behind your right knee and repeat on the opposite side.

Perform 20 to 25 reps

  1. Step-Up Deep Reverse Lunges

Instructions:

–           Starting position -Standing on a step (low bench, no higher than 1 foot).

–           Transfer the weight into your left heel, and step back and down with your right leg,

–           Landing with a straight leg and on your right toes. Keep your shoulders over your hips all the time.

–           Bending both knees 90 degrees, squeeze your glutes to come back up to a standing position

–           Repeat on the opposite side to complete one rep

–           Continue to alternate sides.

Perform 20 to 25 reps

To make it more challenging: Hold a 5-pound dumbbell in each hand.

  1. Single-Leg Glute Bridges

Instructions:

–           Starting position – Lying face-up on a mat, keep your arms along your sides (palms facing down).

–           Bend your knees about 90 degrees and extend your left leg.

–           Engaging your core, squeeze your butt as you press into your heels and shoulders to raise your hips up

–           Lowering with control, without dropping the lifted leg to the ground, complete one rep.

–           Complete all your reps, on one side

–           Do the same number lifting the opposite leg.

Perform 20 to 25 reps

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