We all watch the models in the TV and magazines, and we wonder how to get that well-rounded shape butt. There are many exercises which can help us get the butt we want. We can consult some expert and start some workout plan, or we can wait for a miracle to happen.
Our team tft is going to give you 4-week challenge that can help you get well-rounded shape butt. Follow these exercises and you will see how your body is going to transform.
1. Bird Dogs
You should start on all your fours, and then stretch your left leg and right arm in a straight line. After that bend them and touch your right elbow to your left knee. Go back to the starting position. Do this 10 times and then switch legs.
Start with your feet shoulder-width apart, and your chest held up and out. Extend your hands straight out in front of you. Then sit back and down like you’re sitting in a chair. Lower down, so your thighs are parallel to the floor, with your knees over your ankles. Hold this position for few seconds and bring yourself back to the starting position.
You should start lying face down with your arms extended above your head and your legs extended behind you. Then lift your chest, arms, and legs off the floor and hold this position for several seconds. Bring your body back to the starting position. Make a pause and then repeat it. Do this 10 times.
4. Bridge with Leg Lift
Lay on your back with your knees bent and your feet on the floor. Then lift your hips up till you create a straight line from your knees to shoulders. After that, raise and extend the leg. Hold the position and then slowly bring your body back on the floor. Repeat it several times and switch legs. (3)
5. Fire hydrants
Start the exercise on your fours. Then raise your right knee, keeping your back flat. Lift your right knee out to the side as high as you can. Hold it few seconds and then lower it back on the ground. Repeat it 10 times and then switch sides. (4)
6. Donkey kicks
You should start kneeling down and supporting your upper body with your forearms. Then lift and extend your right leg behind. Hold the pose for 10 seconds and then lower the knee without touching the floor and repeat the lift. Do this several times and then switch legs. (5)
7. Leg Hip Swings
To perform this exercise, you need to stand beside the wall and hold on to it with your arm. Then swing your inside leg forward as much as you can. Hold it for few seconds and then swing it backward. Do this several times.
Repeat the exercises every week for 6 days and rest 1 day. When you finish the challenge, you can make a pause for several days and then follow the workout plan for one more month. Don’t think twice start the challenge today.