All of us girls want a plump booty- but you won't achieve the right kind of glutes by, well, sitting on your butt. You need to upgrade your daily activity. That's where these workouts come in, workouts that will help you achieve your goal. These workouts are simple and compact to fit your lifestyle, no matter if you live on a farm or in the city. There is something for everybody on this list!
Glute Bridges
The Glute Bridge is a simple, yet effective exercise that can strengthen your glutes and hamstrings. This exercise can also be used as part of your warm-up routine before performing glute-specific exercises such as squats or deadlifts. It can also help strengthen your lower back muscles, which may help to prevent injury when performing these other exercises.
To do Glute Bridges :
Lie flat on your back with your hands at your sides, palms facing down and knees bent at a 90° angle with your feet flat on the floor.
Press into your heels as you push your hips into the air until you form a straight line from shoulders to knees.
Squeeze the booty and hold for 30 seconds, then release back to starting position and repeat this 15 times before resting for 30 seconds and completing another set of 15 reps.
Squats
Even if you’re not into working out, you probably know that squats are great for building your butt, toning your thighs and working your quads. Squats help you to burn extra fat in the body as well.
To do Squats:
Stand with your feet hip-width apart and lower down as if you were sitting in a chair.
Maintain proper form by keeping your back flat and the weight in your heels. This will avoid keeping too much tension on your knees.
Do this for 30 seconds, then rest for 15 seconds before repeating the circuit three times.
To increase difficulty, try doing one leg squats or adding more weight to your frame as you go along.
Get It Ribbed Seamless Matching Activewear Set
Single-Leg Deadlifts
Single leg deadlifts are a compound exercise (working multiple muscle groups), so they are great for sculpting the legs, glutes, calves, hamstrings and core. They can help improve your range of motion, balance and posture.
To do Single-Leg Deadlifts:
Stand with your feet hip-width apart and hold one dumbbell in each hand by your sides.
Keeping your left leg straight, hinge forward at the waist as you lift your right leg behind you with a slight bend in the knee.
Your torso should be almost parallel to the floor as you reach the dumbbells toward the ground.
Return to standing by squeezing your glutes, then repeat on the other side.
Start by doing three sets of 10 reps each, resting 30 seconds between sets if needed. When that gets too easy, increase the number of sets or go heavier—or both!
Lunges
To shape your glutes while toning your legs, lunges are a great exercise to do. Lunges are a basic lower body movement that can be done with or without dumbbells.
To do Lunges:
Start in a standing position. Slowly step one leg forward and bend the knee of your front leg as you lower your hips toward the ground, keeping your back straight and chest high.
Try not to let your front knee go over your toes. Push off the front foot and extend both legs, getting back into a standing position.
Do 10 repetitions for each leg, then repeat for three sets of 10 on each side.
Get It Ribbed Seamless Matching Activewear Set
Donkey Kicks
This exercise is a simple, yet effective, bodyweight move that adds some strength to the posterior chain and works the glutes in isolation. This, in turn, helps to create a more lifted and round looking booty--aka a perkier butt.
To do Donkey Kicks:
Get on all fours with your hands directly below your shoulders and your knees directly below your hips.
Lift one leg at a time so that it is straight behind you with your knee bent 90 degrees and foot pointed towards the ceiling.
Push through the heel of your lifted foot to lift that leg up as high as you can (aim for about 2 feet off of the ground), engaging through the glute as you do this movement. Keep your body stable throughout by bracing through both hands and feet (Do not let one side or other dip down or rise up).
Maintain tension in the core and rear leg muscles throughout this movement by keeping them engaged (Do not collapse on yourself when lifting or when lowering back down.)
Curtsy Lunges
The curtsy lunge is an awesome exercise that targets the outer glutes and helps give you a rounded, lifted look. It also works the inner thighs, hamstrings and quads.
To do Curtsy Lunges:
Begin standing with feet hip-width apart, arms at sides.
Step one leg behind you, crossing it behind your other leg. Lower down into a lunge until your back knee almost touches the floor and your front thigh is parallel to the floor.
Press through your front heel and return to start. That's one rep; repeat on the other side.
Repeat on the other side, alternating backward lunges for 10 to 15 repetitions on each side for three or four sets total.
Hopefully, this guide has given you some strategies for beginning your journey to bigger glutes. The only real way to get there is through steady, consistent work over a period of time…so be disciplined, stay focused, and reap the rewards!
コメント