10 best butt exercises - part1

Are you looking for the best exercises for a round butt? Alica HEVEROVA wrote about 10 best exercises for the booty. 

Summer is over but you still wanna stay fit and make some improvements? Or during the summer you decided to reshape your body and build better self for the next one? Than keep reeding this article. I’m gonna introduce some amazing exercises to you which will muscle up your butt and tone up your thighs. To be honest, building the butt of your deepest dreams is not just about some miracle exercises.

First of all, there is something called canniness that needs to be explicated in a few points.

  •  You should do at least 3 sets of each exercise
  •  You need a challenging weight. Lot of girls are afraid of lifting heavy but they shoudln’t be. Trust me girl, your butt needs some real weights.
  •  Besides the weights use resistance bands as well !
  •  Slow motions !!! Hundred sloppy and quick reps are not the goal here. Now you’re familiar with some prime points so we can move to those best of the best butt exercises.

1. SQUATS

Squat is probably the most famous butt exercise but be careful here. Squats are complex exercises not the isolated ones so you’re using your thighs as well. When doing squats, the stance should be slightly wider than shoulder width, depending on your build, and you should lower yourself down keeping your back straight. Your knees point to the sides the same way as feet. As you’re going down you inhale and while getting up you exhale. You will get strong quickly doing these, and they will help improve flexibility as well as overall core strength.

2. DONKEY KICKS

The starting position is on all fours: knees hip-width apart and hands under your shoulders. Begin to lift your right leg, knee staying bent and foot staying flat. Squeeze your butt on the top. Keep your neck and spine neutral. Focus on form, ensuring the back isn’t sagging and your glutes are doing all the work.

3. SINGLE-LEG GLUTE BRIDGE

Lie on your back with your knees bent and feet on the floor. Extend one leg. Exhale while pushing your hips up as high as you can. Pause for a sec, squeeze your glutes and then lower until your butt hovers right above the floor. Repeat without touching the ground.

4. LATERAL LUNGE

Begin by standing with your feet shoulder-width apart. Inhale while stepping out to the right and shift your bodyweight over your right leg, squatting to a 90 degree angle. On the exhale, push off and bring your right leg back to the center. Keep your back straight and ensure your knees don’t go over your toes. You target glutes but quads and inner thighs are working as well.

5. HIP THRUST

Sit on the floor in front of a bench. Place your shoulder blades on the bench. Extend your arms to your sides and place them on the bench for some support of the body. In case you want to use some weights, which I highly recommend, place a barbell on your pelvic and grab the bar of it. Keep your feet flat on the floor and hip-width apart. Lift your buttocks toward the ceiling and exhale. Hold this pose for a sec and then lower your hips back to the starting position and inhale again.



Advertising

2018 Arnold Classic USA - Bikinifitness International

What are the results of the Bikinifitness category , in this prestigious competition held in Columbus - USA ,under the leadership of the IFBB PRO League?

123lbs.com - who is Katarina Cienka?

Introducing project 123lbs.com - who is The Chief Editor of this project for Western Europe? Katarina Cienka!

Women's categories at IFBB in 2018

The IFBB World Federation opens in 2018 new categories for bikinifitness, wellness fitness, bodyditness and fitness divisions. And also for juniors and masters!