The butt is one of the best places to increase in size no matter what you look like. Since it is getting close to summer, we should all be going extra hard even if we don’t have much time to get to the gym. So here are 10 exercises that can really improve your booty as well as your core and legs.
You need a bench or a sturdy chair to do this. Place your right foot firmly on the bench with your left foot directly under your left hip. Step-up, straightening your right leg- bringing both feet completely on the bench. Slowly bend your right knee, lowering the ball of your left foot back to the ground, keeping your right thigh engaged. For a more advanced version- you can kick the left knee up as you step and vice versa. Do three sets of 20 reps on each leg.
9. All fours.
This exercise and number 8 go together well. Start with all fours with knees placed directly under the hips and elbows below the shoulders- legs should be touching. Pull abs away from the floor and round the back up toward the ceiling. From there, lift one leg from the ground, keeping it at a 90 degree angle and point toes up at the ceiling. Make tiny pulses upward for 20 repetitions, three times.
8. Side kick on all fours.
This is great for working the glutes- which help give booty’s the lifted look. Start on all fours with hands underneath your shoulders and knees under your hips. Keep the knee bent 90 degrees and lift the right leg up until it is parallel to the floor. Keep the right thigh still as you straighten your right knee, kicking your leg out to the side and don’t let the leg lower as you kick it.
7. Jump squats.
This is a great exercise to increase your heart rate and burn more calories then just a basic squat. Begin in an athletic stance with your feet shoulder width apart and arms bent with hands at your chest level, bend knees and come into a full squat. Jump up as explosively as you can while reaching for the ceiling. When you land, lower your back into the squat position to complete one rep. Do three sets of 15.
6. Pulsing plie squat.
This is great for your glutes and inner thighs. Start with your legs opened wide to the sides and your toes turned slightly outward. Place your hands on your hips, bend your knees going as low as you can. Make sure your shoulders remain directly over your hips and your back stays in a straight vertical line. Use a mirror to monitor your posture and make sure to keep your heels directly below your knees to avoid harming the joint. In a pulsing fashion, lower and raise your hips one inch for 15 reps, three times.
5. Bulgarian split squat.
Begin by placing the top of your left foot on the bench with your right leg straight. Bend your right knee, engage your left glute and lower your pelvis toward the ground. Make sure that your right foot is far enough out so that when you lower your hips, your knee stays directly over your ankle. Straighten your right leg and rise back up to the starting position. Complete three sets of 15 reps on each leg.
4. Side lying leg lift.
Start on your side with your legs extended, flexing both feet. Place your top hand on the ground in front of your abs and your supporting arm under your head. Make sure your bottom leg stays extended for the duration of the series. Lift your top leg about six to eight inches from the floor. Make pulses upward 20 times. Do this three times.
3. Warrior 3.
Stand with your feet together. Extend your arms out wide in a T position or straight overhead for an advanced variation, make sure to inhale as you extend your arms out wide. Exhale as you bend forward at your hips, lifting your right leg straight behind you coming into warrior 3. Draw your navel toward your spine and hold for 5 breaths. Come to a stand, lower your right leg and repeat with the left leg lifted for another 5. Do this 5-10 times each leg.
2. Crossover lunge.
This is really good for inner and outer thigh as well as a full body move. Stand with your feet shoulder distance apart. Put your arms in front of you and take a large step diagonally forward with your right foot- planting your foot at the 11 o’clock position. Sink down until your thighs form right angles. Extend your legs, lift your right knee and bring it in toward your chest. Step back with your right leg, this time lunging behind your torso and stepping back to the original position. Do 15 reps, three times. Add a dumbbell for a more advanced work out.
1. Lying butt lifts.
Lie flat on your back with your knees bent and your arms at your sides. Feet should be hip-distance a part. Slowly raise your pelvis up toward the ceiling to a point where your body will be at about a 40 to 45 degree angle relative to the floor. At the top of the movement, be sure to really flex your butt for a couple of seconds for a bigger burn. Then slowly return to the start position to complete one. Do three sets of 20.
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