10 best butt exercises - part 2

Part 2- what exercises should you do in your training if you want a round big booty? Alica Heverova will tell you. 

The previous article about exercises that muscle up your butt and tone up your thighs was such a success and lot of you girls liked it that much that you wrote us to make a part 2. So here we go! Fulfilling your desires and making your wishes come true. I decided to show you some of the best butt exercises (at least according to me) using a resistance band.

1. LATERAL RESISTANCE WALK

Place the band around your ankles. Stand in a quarter-squat position with your feet about hip-width apart. Take a step to the right with your right foot, Then follow with your left one. Take three steps to the right, and then three back to the left. That's 1 rep. Do 15-20 reps. Don’t forget to keep constant tension in the band and your back straight.

2. STANDING GLUTE KICKBACKS

Place the band around your ankles. Shift all your weight into your left leg and place your right toes on the ground a few centimeters diagonally behind your left heel. Kick your right leg back while keeping your knee straight. You need to feel the tension in your legs. Then return your right foot to the ground. Don’t forget to do these movements slowly ‘cause you need to ‘’feel that muscle’’.

3. FIRE HYDRANTS

Place the band just above your knees. The starting position is on all four. Hands should be placed right under your shoulders and knees under your hips. While exhaling, lift your right knee out to the side, hold it for a sec ad then return to the ‘’dog position’’. Do approximately 20 reps with one leg and then switch to another. Ensure to keep your back perfectly straight. Don’t engage nothing else besides the legs, don’t move with the rest of your body and focus on your butt.

4. PLANK JACK

Place the resistance band around your ankles. Get into a push-up position. Your hands should be shoulder-width apart. Lift your hips so they are aligned with your back. Inhale. Jack both your legs out to the sides until you feel a tension. Exhale and repeat until fatigue. You can do it either quickly to also improve your stamina or do it slowly with a deep focus on your glutes and core. If you choose to do it slowly, lift one leg first and then another.

5. SQUAT TO LATERAL LEG LIFTS

Place the band a bit above your knees. Your legs should be hip-width apart. Go down to the squat position, stay there for a sec while pushing your legs to the sides to feel a tension. Make sure you are not arching your back, which is very important when doing squats. Inhale. Than go up and lift one leg to the side, keeping your knee perfectly straight. Exhale. Return your leg and continue using another one.



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