The bottom of your right foot will be parallel to the ceiling.Resting on your left knee, lift your right leg up and back.Keep knees straight and in line with hips (like a donkey).Begin on all fours with your hands shoulder width apart.These kicks will strengthen your legs, core, lower back, as well as your buttocks. Pulses help elongate the muscle contraction to fatigue the muscles.Ī good companion to squats, planks with donkey kicks will tone and lift multiple muscles (gluteus maximus, rectus abdominis, latissimus dorsi), helping to tone and firm.Complete three rounds of 15 repetitions to achieve a good booty workout.Pause at the top and pulse for 30 seconds before lowering back down.Lower your hips down and bring them back up.Lie on your back with your hips extended and feet on the ground. There are many variations of hip bridges that work the glutes and core, because this basic move really works. Or try it on your tippy toes, if you want a bigger challenge! 4. Hip Bridge Pulses Once you get to the bottom of your squat, use your glutes to help bring you back up to standing for one repetition.Īdd a kettlebell or weight to perform a goblet sumo squat for added resistance.Sit back and lower down into a wide squat with your knees tracking outward.Stand wider than hip-width distance with your feet out at 45-degree angles.This move works your quads, hamstrings, butt, and inner thighs. Perform three sets of 12 to 15 repetitions.Never let your knees extend past your toes. Squat down, as if sitting back in a chair, keeping your back straight and focusing on tension in your glutes.Point your toes slightly outward, keeping your shoulders back.Your hands should be holding the bar just slightly wider than hip-width apart. Position the barbell comfortably on your back, just above your shoulder blades.Begin standing tall with your feet hip-width apart.To really carve out that bubble butt, you’ll want to use some resistance, either by adding dumbbells or a barbell to your squat. Form and technique are extremely important to avoid injury. Squats require balance, stability and posture. The world of squats is filled with variations that can be modified to fit any body type or fitness level. Make sure your knee never extends past your toes.Īdd dumbbells or a barbell for more intensity. Standing with good posture, keep your knees, hips and shoulders all facing forward.Do not twist or strain your lower back do this exercise in a natural flowing motion. ![]() Stay focused on correct posture, keeping back straight during each lunge forward.LungesĪ key ingredient to a perfect behind, lunges will get you that lean, sculpted backside you desire. Longer lunges elongate and strengthen. So what are you waiting for? Tighten, tweak and firm your behind with these five exercises to get a bubble butt! 1. These butt-busting moves will help you fight gravity and maintain toned, taut tushy. Most of us are not born with a gorgeous, muscular bubble butt – we have to work hard at maintaining our figure. ![]() Signup & Get Early Bird Access To Our Personal Training App And thankfully, unlike six-pack abs, a beautiful backside is relatively easy to achieve with the right diet and exercise. Now, more than ever, a strong, defined butt is high on everyone’s fitness wish lists. ![]() Without a doubt, 2017 is the year of the gluteus maximus.
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