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TRAINING TIPS

These 8 Butt Exercises are Better than Squats

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There are many things that a woman can have to make her more attractive in men’s eyes. Round buttocks is usually one of them. 

For shaping your behind, I have 8 of the most effective butt exercises.

 

1. Single Leg Glute Bridge

 

* Lay on the floor with your feet flat and knees bent.

* Raise one leg off the ground, pulling the knee to your chest.

* Driving through the heel, extend your hip upward and raise your glutes off the ground.

* Extend as far as possible, pause and return to starting position.

If you’re a beginner, work your way up to 1 set of 10. Increase this up to 3 sets of 10. Those who are in the advanced stage can try 3 sets of 20 reps.

 

2. Hydrant with Leg Extension

 

* Get on all fours with your knees directly under your hips and your hands under your shoulders.

* Keeping your knee bent, lift your left leg up and out to the side as high as possible.

* Next, extend your leg straight back so it’s in line with your torso.

* Pause.

* Return to starting position.

* Repeat with the other leg.

This is 1 rep. Increase the number of sets and reps over time until you can complete 3 sets of 15 to 20 repetitions.

Reminder: Keep lower back as still as possible throughout the exercise.

 

3. Rainbows

 Image result for rainbow exercise gif

* Start on all fours with knees shoulder width apart and hands right below shoulders.

* Use core muscles to keep back and spine in a neutral position with the torso tight.

* Straighten one leg out to the side at 45 degrees so the tips of your toes are touching the ground.

* Keeping core tight, lift your straight leg up and around in a rainbow arc behind you. Keep torso and abs tight the whole time.

* Touch toes on the other side behind you to complete the rainbow arc.

* Bring foot back in a rainbow arc to the starting position. That ‘s 1 rep on one side.

* Repeat on the other side.

Beginners can start with just 1 set of 10 per side. Build up to 3 sets of 10 per side.

 

4. Curtsy Lunges

 

* Start standing. Step your left leg behind you to the right so your thighs cross, bending both knees like you’re curtsying. Make sure your front knee aligns with your front ankle.

* Return to standing position.

* Switch sides.

This is 1 rep. Do three sets of 12 to 15 reps.

 

5. Heel Lifted Squat

 

* Stand with feet about hip-width apart.

* Lift one heel.

* Keeping control over your movements with your core tight, push back with hips and lower buttocks toward the ground.

* Press into heel.

* Return to starting position.

Repeat this move for 1 minute before switching heels.

 

6. Bear Plank Leg Lifts

 Image result for Bear Plank Leg Lifts gif

* Begin with shoulders stacked above wrists, body in a straight line between the top of head and heels.

* Lift right leg and bend the knee 90-degress, bringing heel toward butt.

* With a flexed foot, squeeze your glutes, raise right heel up toward ceiling as high as you can.

* Pause, then bring right knee back to meet left knee to complete 1 rep.

Repeat for 1 minute before switching legs.

 

7. Single Leg Dead Lift

 Image result for woman single leg deadlift bodyweight

* Stand on left leg.

* Lift right leg and hinge forward, extending right leg back and bringing both arms in front in line with ears.

* Return to standing position.

Repeat this exercise for 1 minute before switching sides.

 

8. Sumo Squats to Calf Raise

 Move 1: Sumo Squat With Calf Raises

 

* Stand with feet about three to four feet apart, toes turned out.

* Bring hands together in front of your chest, squat so thighs are parallel with the floor, knees over the ankles.

* Raise left heel off the floor, and begin to pulse the hips up and down, isolating left calf.

* Continue doing this for 30 seconds.

* Switch sides for another 30 seconds.

* Repeat 2 more times on each side.

 

 

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