7 Exercises to Build your Booty


Every woman dreams about good shaped legs and butt. There are numerous of diets and exercise which can help us get a perfect body. Our team tft is going to recommend you 7 easy exercises to build your booty. Do them regularly on a daily basis, and you will see how your dream is going to come true. It is recommended to practice the exercise in the morning after waking up.






1. Lunges

Keep your upper body straight. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Your front knee should be directly above your ankle, and your other knee shouldn’t touch the floor. Repeat this 10 times.

2. Donkey Kick

Start on all fours. Make sure your wrists aligned under shoulders and knees under hips. Drawing your abs in, lift your leg parallel to the floor, with knees bent and foot flexed. Return to starting position. Do these 15 times then switch legs.

3. Fire Hydrant

Start on all fours, hands shoulder width and knees hip-width apart. Then you should open your left leg out to the side until your inner thigh is parallel with the floor. Squeeze glutes and abs and return to starting position. Repeat 15 times and then switch legs.

 






4. Weighted bridge

Lay face up on the floor with a dumbbell on the hips. Your feet should be placed slightly wider than your hips and under your knees. Then push through your heels and lift your hips off the floor. Return to the starting position. Do this 15 times.

5. Steps up

Stand in front of a chair and put your left foot in the center of the seat. Then Step up onto the chair and bring your right knee forward and up. You should lower yourself back to the floor. Repeat it 20 times.

6. Bear Plank Leg Lifts

Start with plank position and your shoulders stacked above your wrists. Bend your knees slightly as bend your left knee to 90 degrees. With a flexed food squeeze your glutes, and raise your right heel up toward the ceiling as high as you can. Make a pause and put your left knee back. Repeat 10 times

7. Pistol

Stay about 12 inches away from a chair. Then lift your right leg and with right hand grasp right foot in front of you. Slowly bend left leg, bringing butt toward the chair. Straighten your left leg and return to the starting position. Repeat 10 times and switch legs.



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