Women consider stunning body look if the butt and buttocks are well-tightened and shaped. We know that even you are dreaming of attractive butt, but somehow you are afraid that the process of achieving such a thing might he hard and exhausting. Today’s article is here to prove you that not all of the workouts that are targeting the butt are extremely hard and useful.
There is a workout that will firm your buttock and amaze you. The same is consisted of 5 easy exercises that need to be performed on a daily basis. The good thing is that you do not have to visit the gym in order to perform them, because no special equipment is needed. Thus, you may perform the workout anytime you want, anywhere you want. Just follow the detailed instructions and perform each exercise correctly, as many times as it is asked from you, so that effective results to be achieved.
- Hip Lifts
Start the exercise by laying down on your back, so that your feet will be placed under your knees.
Start raising your hips with a slow and gentle movements, and squeeze the glutes correspondingly.
You will have to make 2-3 sets of 10-15 repetitions of the exercise.
The same needs to be performed every second day.
- Rear Leg Raise
Start the exercise by placing your body on your elbows on the ground.
Then start lifting one leg and gross it over the other leg. While you are making this movement squeeze your glutes.
Make 15 repetitions of the exercise for each side.
- Prisoner Squat
The prisoner squat is quite similar to the body-weight squat, with exception of requesting for more coordination and balance. The thing about this squat version is that you will not going to place your arms in front of you, which means that you will have to pay more attention on the straight position of your back.
Start the exercise by bringing your body into a position as you are going to perform a basic squat, with exception of your arms that need to be placed behind your head.
While you are keeping your back in a straight position and your chest up, start making squats back and down.
You may face with a situation where you will have to put some more weight in your heels in comparison with the regular squat.
At this point you should not allow to your toes to raise off the floor.
If you think that you will not be able to do that, then it is recommended to put some chair or box behind you, just to remind yourself what are your goals every time when you will be squatting.
In order to return to the starting position, press through your feet and stand up.
- Superman Exercise
Start the exercise by laying down on your stomach, with your face towards the floor.
Extend your arms to the front as much as you can and face your hands towards the ground. Lift the left arms while you are raising your chest.
The opposite leg need to be raised several inches of the ground too.
Try to stayed into this lifted position for about 3 seconds and then you may return your body to the starting position.
Next, left the right arm and right leg several inches off the ground and try to stay in that position for additional 3 seconds.
Then you may return your body to the starting position. As this you have completed one repetition.
Make 10 repetitions of the exercise.
Start the exercise by standing on both your legs and place your hands on your sides.
Make a step to the front with the left leg and bend your left knee so that the same will form an angle of 90 degrees.
Squeeze your glutes and keep them as that for about 2 seconds.
Then you may return to the starting position and repeat the same movements with the opposite leg.