Before starting on a physical regime to achieve the perky posterior of your dreams, it’s critical to make up your mind to do so. Visualizing and getting into the right mindset will help you with the consistency and discipline it takes when exercising to reach your goal. Okay ready? Let’s get started!
The shape of your butt is related to the strength of your gluteus muscles. Unused and weak glutes are going to give you a saggy, flabby shaped butt. Exercises will solve this by getting your glutes pumped and “firing on all cylinders.” Easy and basic daily workouts to do are: squats, lunges, the plank and push ups.
From a laying down position with one bent leg, push down on heels and raise your hips into the air. When hips are extended up hip extension, tense your glutes for 60 seconds. Be sure not to strain your lower back, and the up/down movement should be limited only to the hips. Do 6 reps, then switch position using other legs.
From a side lying position, lift knees at about 45 degrees, keeping the heels in contact with one another.” Avoid twisting your spine while holding the extended leg position for 60 seconds. Your glutes should rotate externally to lift your leg. Do 12 reps, then switch to other leg.
Begin on your hands and knees in a tabletop position. Now lift the left arm up while kicking the right leg back. Keep the rear leg and left arm parallel to the floor. Balance and hold this position for 60 seconds. Do extended position in 6 sets, then repeat reps with the right arm and left leg.
Start on all fours in a tabletop position. Lift the heel of one foot straight up towards the ceiling, maintaining a 90-degree angle at the knee. At the top of the movement, flex your glute muscles as you exhale. Inhale and bring the knee back down on the ground. Once this 2 to 4 minute set is complete, switch legs.
Legs bridges aren’t only great for your booty, they also build sexy legs. To start, lie on your back with one foot flat on the ground and one leg straight up in the air. Place your weight into the heel of the foot on the ground and drive your glutes up, pulse at the top for 10 seconds. Make your body straight from shoulders to knee (refer to pic below.) At the top of the movement, flex your glutes, inhale and return to start position. Repeat 6 reps per leg.
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