9 Workout Moves Butt and Arms

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Squats are proven exercises to get a tighter butt, but not the classic exercises, you should modify them.  For better results, you need to turn your favorite butt move into an exercise that fires up your abs and gives your shoulders, arms, back, and chest some extra sexy definition. You will be able to do that by grabbing a set of dumbbells, which can be compounded in your moves below demonstrated.

How to do:

–           Use 2- to 3-pound weights

–           Challenge yourself to perform 20 to 30 reps with perfect form, or build strength by performing eight to 12 reps using 5- to 10-pound weights,

–           Rest and repeat for up to three sets.

Follow the instructions: (GIFs)

  1. Squat Hold + Triceps Pulse

Instructions

–           Starting position – standing with your feet about hips-width apart, hold a dumbbell in each hand

–           Bend your knees, pushing the butt down, keeping your chest high, spine long, and weight on your heels, with your palms facing up.

–           Lower and raise the weights a few inches with control, to complete one rep.

  1. Squat + Overhead Press

Instructions

–           Starting position – standing position with your feet about shoulders-width apart, hold a dumbbell in each hand at each shoulder, keeping your elbows bent palms facing in.

–           Bend both knees, bringing your thighs nearly parallel to the ground.

–           Extending both legs, squeeze your butt, comin up out of the squat and press the dumbbells straight up overhead, turning your palms to face forward.

–           Return to the starting position to complete one rep.

  1. Squat + Single-Arm Overhead Press

Instructions

–           Starting position – standing with your hips shoulder-width apart, hold a dumbbell in your left hand and place your right hand on your waist.

–           Bring the weight to shoulder height with palm facing inward, keeping your chest high, spine long, and weight in your heels, bend both knees, while your thighs are nearly parallel to the ground.

–           Extending both legs, squeeze your butt, coming up out of the squat and press the dumbbell straight up overhead.

–           Bring the weight back to shoulder height. That is one rep.

–           Perform all your reps, then get the dumbbell in the right hand and repeat.

  1. Squat + Curl

Instructions

–           Starting position – Stand with your feet about hips-width apart, with a dumbbell in each hand and arms extended along your sides.

–           Bend both knees until your thighs are nearly parallel to the ground, keeping your weight on your heels, chest high and spine long.

–           Extending both legs, squeeze your butt, coming up out of the squat.

–           Keep your elbows pressed against your sides and turn your palms up, curling the dumbbells up to your shoulders.

–           Releasing the weights to starting position, complete one rep.

  1. Squat + Upright Row

Instructions

–           Starting position – Standing with your feet about shoulders-width apart, hold a dumbbell in each hand and arms extended in front of you (palms facing the body)

–           Keeping your chest high, bend both knees until your thighs are parallel to the ground

–           Extending both legs, squeeze your butt as you come up out of the squat.

–           Keep the handle of the weights parallel to the ground all the time and bending your elbows out to the sides, lift them to chest height.

–           Releasing the weights to starting position, complete one rep.

  1. Squat Hold + Row

Instructions

–           Starting position -: Standing with your feet about shoulders-width apart, hold a dumbbell in each hand and arms extended along your sides with palms facing in.

–           Keeping your chest high, bend both knees about 45 degrees and hold this position.

Squeezing your shoulder blades together, bend your elbows and drive them straight behind you while you are bringing the weights toward your chest.

–           Releasing weight with control, complete one rep.

  1. Squat + Single Arm Front Raise

Instructions

–           Starting position – hold a dumbbell in your right hand, placing your left hand on your waist.

–           From the standing position and keeping your chest high and weight in your heels, bend both knees until your thighs are parallel to the ground, while the weight is hanging down between your feet.

–           Extending both legs, squeeze your butt as you come up out of the squat and lift the dumbbell straight out in front of you and continue up overhead, turning your palm inward.

–           Bring the weight to starting position to complete one rep.

–           When you finish all your reps on one, then repeat on the opposite side.

  1. Squat + Lateral Arm Raise

Instructions

–           Starting position – hold a dumbbell in each hand and arms extended along your sides, in standing position with your feet about shoulders-width apart.

–           Bending both knees, bring the thighs nearly parallel to the ground and extend both legs, squeezing your butt as you come up out of the squat.

–           Lift the dumbbells straight out to the sides and up to shoulder height.

–           Releasing the weights along with your sides, complete one rep.

  1. Squat + Y-Raise

Instructions

–           Starting position – Standing with your feet about shoulders-width apart, hold a dumbbell in each hand and arms in front of you with palms facing the body.

–           Bending both knees, bring your thighs nearly parallel to the ground, while the weights are hanging down between your feet.

–           Extending both legs, squeeze your butt, coming up out of the squat.

–           With the elbows locked, lift the dumbbells straight up in front of the body, turn the palms to face forward and opening the arms out into a “Y” overhead.

–           Releasing the weights come to starting position, to complete one rep.

Source: www.fitnesstrainingteam.com

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