So tired of squats? Every woman today wants to have a shapely and well-defined backside. The key to get rear is introducing new exercises that tone every inch of your butt.
These 7 exercises that give you a bigger, more firm and nice butt and the good news is, none involves squatting.
Alright, ready to look even sexier in those skinny jeans!
Let’s begin!
Exercises 7
Basic deadlifts is considered to be one of the best types of workout for shaping your butt. In fact, them forces a lot of your muscles to work simultaneously.
How to do it:
- Stand with feet hip-width apart and evenly distribute weight on each foot.
- Hold a barbell or free weights in each hand and keep arms straight.
- Squeeze your butt muscles. Bend at your hips to lower your upper body.
- Push your butt back and keep your back flat.
- Your upper body should be almost parallel to the floor.
- At last, push through your heels to stand up straight.
Do 15 reps.
Exercises 6
It is an single joint exercise that focuses on the gluteus muscles, also as your core to stabilize your body.
How to do it:
- Get down on your hands and knees with your palms flat on the mat, shoulder-width apart.
- Keep your back and neck straight and look forward.
- Keep your right knee at a 90-degree angle.
- Holding your knee bent, raise one leg out to the side until your thigh is parallel to the floor.
- Keep your pelvis stable. Then lower the leg to the beginning position.
Do 15 reps on each side.
Read – A great inner thigh workout at home, you do not need any equipment, just 10 minutes a day.
Exercises 5
Glute kickbacks is body-weight exercises that target the buttocks.
How to do it:
- Wrap the resistance band around one foot and keep the other end under your knee.
- With a flexed foot, toes pointing down toward the floor, extend and raise your left leg so your foot is higher than your butt.
- Engage your abdominal muscle as you slightly shift your weight to the side, but keep your butt steady. Carefully bring the foot back.
Do 15 reps on each side.
Exercises 4
The following workout will make your hip flexors and lower back work difficult.
How to do it:
- Begin in a high plank position with your feet hip-width apart.
- Lift your leg, being careful not to arch your back, and hold for as long as you can. Lower leg. Repeat.
- As you are doing the leg lifts, hold your spine in a neutral position.
- keep your head in line with your neck.
- Breathe out and squeeze the butt muscles as you lift one leg.
Do 15 reps on each leg.
Exercises 3
The main targeted muscles are the abs, lower back, glutes, and triceps.
How to do it:
- Start in a reverse plank position with your back facing the floor.
- Put hands under your shoulders with fingers facing forwards.
- Push your feet into the floor focusing on driving the heels down.
- Keeping your arms straight, lift your hips off the floor and bring your body into a reverse plank, creating a straight line from your chest to your feet.
- Lower back off. Engage your glutes and back muscles to lift your hips up.
Do 15 reps.
Exercises 2
A good glut exercise you can do at home with just your body-weight. It’s very simple.
How to do it:
- Begin on your hands and knees with your palms flat on the mat, shoulder-width apart.
- Engage your abdominal muscle, and slowly raise and straighten one leg up to the side until it is in line with the hip.
- Hold for several seconds and return to the starting position.
- Do not shift too much weight to the side and keep your back flat.
Do 15 reps on each side.
Exercises 1
This effective exercise will help you strengthens the back of the body, especially the thighs, buttocks and hips.
How to do it:
- Lie down, with your knees bent and feet on the floor open to the width of your hips near your buttocks.
- Raise your pelvis and keep your hands flat on the floor or holding the lumbar area, pressing your elbows against the floor with your thumbs out.
- Raise your pelvis as high as you can, bringing your chest closer to your chin. Hold for 30 seconds.
- Release your hands to easy undo the posture vertebra to vertebra returning to the beginning position.
Do 15 reps.
Here’s how to train
-Warm up for 10 minutes before workout.
-You should do the program with the 7 exercises 3 times a week.
-Don’t exercise for 2 days in a row – the muscles need rest so that they can rebuild and get ready for the next workout.
Also – 7 Day Muffin Top Challenge For A Slim, Sexy Waist
7 Good reasons to tone your butt:
A better posture: Strong muscles in the buttock give you a better posture as they keep your pelvis stable as you sit, stand and walk.
Burn calories: The more muscle, the higher the burn both before, during and after exercise.
A better running style: You become a better and more enduring runner with a strong butt and strong legs.
Strong back: Strong muscles in the buttocks protect the spine, because they take a lot of the bumps the body is exposed to during walking and running.
Better power: You get more power and acceleration with strong muscles in the legs and buttocks. It is good for your running, but also for jumping and lifting, where your muscles can react quickly.
Lower Injury Risk: Strong bones and strong buttocks make you more durable and reduce the risk of injury.
Energetic life: Strong muscles in the butt make you more enduring in the many activities of everyday life, such as walking down stairs, cycling to work and so on.
Share this smart exercises with everyone you know. They will thank you later.
