All of you who are looking for an “aesthetically enhanced posterior” would do well to train them. Women who want a nice butt usually train their glutes, the muscles that make up the butt!If you love a good booty workout, go to this 10-minute butt workout.Follow the instructions for a proper performing of the proposed moves.
List of the Moves:
– Squat thrust
–Squat with overhead reach
–Alternating forward lunge
–Sumo squat jump
How to perform the Workout:
–Set the timer for 10 minutes
–Perform three reps of each exercise,
–Continue raising reps to six, then nine, then 12 reps, and so on until the 10 minutes are up.
–Starting position – standing with the feet hip-distance apart.
–Lowering come into a crouching squat with your hands on the floor.
–Engaging abs, jump your feet back and come in plank position.
–While your arms are straight, jump your feet forward behind the hands.
–Standing up, complete one rep.
Squat with Overhead Reach
–Starting position – standing with your feet slightly wider than hip’s width apart, your arms are raised up overhead. To make it easier, rest your hands on your hips.
–While your weight is on your heels, sit back into a deep squat, keeping your abs engaged as you squat.
–Pressing through your heels, return to the standing position to complete one rep.
Alternating Forward Lunge
–Starting position – standing tall with your feet hip’s width distance apart.
–Bending the elbows at your sides, rest your hands on the hips.
–Stepping forward with the right foot, lower your hips until both knees are bent at about a 90-degree angle.
–Push back to the starting position, keeping the weight on your heels.
–Repeating step with the left foot this time. That completes one rep.
Sumo Squat Jump
–Starting position – standing in a wide sumo squat position with your feet slightly turned out, place arms on your hips.
–Keeping your core engaged, jump up explosively.
–Landing with control, lower your body back into the wide sumo squat position, complete one rep.
Source : www.popsugar.com