11 Exercises to Give You a Booty
Posted on November 04 2016
We are each built differently with very unique body types. When it comes to shaping our feminine proportions we all desire feminine shape that is soft with just the right amount of curves. You may want to work on your abdomen, while your friends are looking for ways to tone their thighs. Nowadays, the growing trend is to have a Kim Kardashian inspired booty.
Whether your unhappiness with your derriere is a result of having lost weight or simply because you are not satisfied with what your mama gave you - a shapely toned booty is possible for all us - without injections or implants.
There are many exercises that have been proven to be effective in making your buttocks curvaceous and more defined. Let’s take a look at the best exercises to shape and define your booty for one you will love.
Squats have proven to be one of the best exercises to shape your booty. Squats not only boost your overall health and fitness, but they also train and tone each and every part of your leg muscles, specifically your tush. When you are just starting butt exercises, perform squats without using any weights. Stand with your feet apart; the distance between your feet must be wider than the width of your shoulders.
Keep your arms and hands in front of you, your back straight, and then squat. Stop when your knees are bent at a 90-degree angle and your thighs are parallel to the ground. If you are worried about losing balance, lean against a wall while squatting. Once you become used to squats, use weights such as dumbbells and barbells for better results.
Another excellent exercise to shape your booty is the lunge. Whenever you are performing lunges, ensure that you do it properly by concentrating on your hips and knees. You have a variety of options when you want to include lunges in your daily workout – the regular front lunges, walking lunges, side lunges, alternating lunges, and stationary lunges.
For front lunges, place your hands on your hips and stand straight. Put one of your legs forward by taking a big step and bend it at the knee, and stop when your knee is at a 90-degree angle. Then, step back and do the same thing with the other leg. For best results, do front lunges at least 15 to 20 times with each leg.
If you are looking for an exercise that really works on your gluteus maximus, choose the glute bridges. When you are ready to perform this exercise, lie down on your yoga mat on your back. Point your knees upwards, but remember that your feet should be properly planted on the floor.
Now raise your derriere off the floor, and keep raising it till only your head, feet, and your shoulders are touching the floor. See to it that you are raising your hips as high as possible; it will put a lot of strain on your butt. Since this exercise really works on the muscles of your booty, be prepared for some soreness after your workout routine.
Do you like to feel the burn immediately while you are working out? Then leg lifts are the perfect booty exercise for you. Start by lying flat on your back with your legs straight. To begin, raise one of your legs in the air without bending your knee.
Once your leg is in the air, raise your hips off the floor, while keeping your arms and hands firmly on the ground. You must hold this position for at least five seconds before moving onto the other leg. It is advised that you repeat this exercise 10 to 15 times on each leg for best results.
If you stay on the second floor or higher, ditch the elevator and take the stairs once in awhile. Step ups are great exercises that help you get a curvaceous booty as well as a good cardiovascular workout. If you want this exercise to be effective, remember that the platform that you are using must be higher than your knees.
If you are missing stairs, use a chair or bench. But ensure that is sturdy and stable enough to support your weight. This is a very simple exercise – you start by stepping on the platform with one foot, and raise your body up. Try to bring the knee of your other leg as high as you possibly can before stepping down. Repeat the same steps, but use the other leg to step up on the platform next.
Single Leg Lifts
Do not confuse this exercise with leg lifts. To do a single leg lift, stand straight and place your hands on your hips. Without standing on your toes ensure that your legs are as straight as they can get. Now all you need to do is lift one leg very slowly in front of you and hold it there for about 15 seconds. Lower it to the ground just as slowly and repeat the process using your other leg. Do this one at least 15 to 20 times.
If you think this exercise involves you standing in the basic Superman pose, you could not be further away from the truth. This exercise mainly focuses on the muscles of your back and your booty.
To begin, lie down on the mat on your stomach and extend your arms straight outwards. Slowly lift your arms, legs, as well as your chest off the floor. Hold for 10 seconds before you slowly go back to your previous posture. Repeat it as many times as you can in a minute. If you want to increase the difficulty for the Superman, place an exercise ball between your legs. When you lift your legs, you will have to lift the ball as well and it will put strength building tension on your booty and hamstrings.
Single Leg Bridges
Single leg bridge is yet another exercise that is known to give you a booty. As an added benefit, you will also be working on your hamstring while performing this exercise. Lie down on the mat on your back and place your hands firmly on the ground. Bend one of your legs so that your knee is facing upwards and lift the other leg off the floor. Using your hands and the heel of the bent leg, lift your hips off the ground so that your body is in a stiff position. While lowering your body to the ground slowly, to avoid pulling a muscle. Follow the same process by lifting the other leg in the air.
Forward Bends and Kicks
When you are performing forward bends and kicks, ensure that you are standing straight and that your arms are resting on the sides. Bend forward slowly, and at the same time, raise one of your legs behind you. In order to maintain balance, stretch out your arms in front of you. Raise your leg as high as you can and bend as much as you can. Although this exercise seems very easy, you will only realize how difficult it is when you perform it! Repeat the same steps around 10 to 15 times, and keep alternating your legs. Forward bends and kicks are also excellent workouts for your core, improved flexibility, and leg strengthening.
With the holiday party season on its way, you will want to look amazing in the bandage dress you picked up. With flutter kicks, you can work on your booty as well as your abs, and look great. To perform this exercise, lie flat on your back and raise both your legs at an angle of approximately 45 degrees. Now raise one of the legs higher while lowering the other one, however, your leg must not touch the ground. Keep alternating your legs and continue this exercise for however long you can manage it. Flutter kicks may sound easy, but you will definitely feel the burn as you continue doing it.
If you need to do this on in intervals start with 15 seconds of movement, 10 seconds of break, and 15 seconds of movement again.
You may find it unbelievable but plain old buttock pinches actually work to give you a perfect booty. With your feet together, stand up straight and raise yourself on your tiptoes. Now pinch your buttocks together and hold this position for approximately five seconds. Lower yourself back down and start this exercise all over again.
To get the perfect booty takes time, dedication, and focus. Be sure to eat clean (check out these easy prep meals), workout at least 3 to 4 times a week, and watch your form. When you apply yourself and incorporate these amazing booty exercises, you are sure to see results and enjoy a nice curvy rear end. Work out, eat healthy foods, and flaunt your booty in that gorgeous Christmas dress, your Halloween outfit, or even in your laidback jeans.
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