Every woman tends to have a wonderful spectacular butt which brings happiness to her life and makes her feel more confident.
This is an art of how to target the tush as it requires toning of the three muscles in the glutes to the maximus.
Here is a workout of 9 moves from the Women’s Health Big Book of Exercises that exactly target all the muscles in your hamstrings and glutes to give you a firmer butt.
Get ready to start and firm your tush, as you desire!
- Marching Hip Raise
A) Start laying face up on the floor with your feet flat on the floor and knees bent. Raising your hips form with your body a straight line from your knees to shoulders.
B) Lift one knee to your chest
A) Lowering leg back to the start,
B) Lift your other knee to your chest.
Continue alternating back and forth 10 times.
- Single-Leg Hip Raise
A) Begin laying face up on the floor with your right knee bent and your left leg straight. Lift your left leg until it’s in line with your right thigh.
B) Push your hips upward, keeping your left leg elevated.
A) Pause, then slowly lower your body and leg back to the starting position.
Complete 10 repetitions with your left leg, then switch and do the same number with your right leg.
- Swiss-Ball Hip Raise and Leg Curl
A) Laying face up on the floor, place your lower legs and heels on a Swiss ball.
B) Pushing your hips up, form with your body a straight line from your shoulders to your knees.
C) Pull your heels toward you and roll the ball as close as possible to your butt.
B) Pause for 1 or 2 seconds, then reverse the motion, until your body is in a straight line.
A) Lower your hips back to the floor.
- Barbell Deadlift
A) Loading the barbell, roll it against your shins. Bending at your hips and knees, grab the bar with an overhand grip
B) Pull your torso back and up, thrusting your hips forward, and stand up with the barbell. You should squeeze your glutes as you perform the movement.
A) Lower the bar to the floor, as close to your body as possible.
- Dumbbell Deadlift
A) Place a pair of dumbbells on the floor in front of you. Bending your hips and knees, grab the dumbbells with an overhand grip.
B) Stand up with the dumbbells, without allowing your lower back to round
A) Lower the dumbbells to the floor to the starting position.
- Single-Leg Deadlift
A) Stand on your left foot, and while lifting your right foot behind you, bend your knee so your right leg is parallel to the floor.
B) Bending forward at your hips, slowly lower your body as far as you can,
A) Pause, then push your body back to the starting position.
- . Single-Arm Dumbbell Swing
A) Grabbing a dumbbell with an overhand grip, hold it in front of your waist at arm’s length. Bending at your hips and knees, lower your torso until it forms a 45-degree angle to the floor and then swing the dumbbell between your legs.
B) With your arm straight, thrust your hips forward, straightening your knees, and swinging the dumbbell up to chest level as while rising to standing position.
A) Squatting back down as you swing the dumbbell between your legs again.
A) Laying on your left side on the floor, bend hips and knees at 45 degrees. Keep right leg on the top of your left leg, your heels together.
B) Keeping your feet together, without moving your pelvis, raise your right knee as high as you can.
A) After a short pause, return to the starting position.
- Dumbbell Step-up
A) Stand in front of a bench with a pair of dumbbells your sides or step and place your left foot firmly on the step,
B) Pressing your left heel into the step, push your body up until your left leg is straight while standing on one leg on the bench and keep your right foot elevated.
A) Lowering back down, with your right foot touch the floor, to return to the starting position.