Do you look at your butt in the mirror and wish it had more lift or better tone? Are you envious of a backside that is rock solid, with curves in all the right places?
Certainly, having buttocks that fill out your jeans and that don’t jiggle too much when you walk is great for your confidence. So, here are some exercises that you can do to bolster your bottom and your self-esteem at the same time:
This move not only works your legs, but it is also an amazing exercise for your buttocks. To do it, you’re just going to do a regular squat, but with dumbbells in your hands. You can either let them hang at your side or rest them up by your shoulders. Either way, you will add more weight to the lift phase of the squat – getting your backside toned quicker and more effectively.
If you’ve ever done lunges, then you know that these exercises work your hamstrings (the back of your upper legs). However, if you do explosion lunges, you’ll work your buttocks as well. To perform them, just lower your body into the lunge stance and instead of coming back up slowly, you’re going to use force and speed as if you’re exploding upward. This one little change will do wonders for your glute muscles.
Hip raises. Lie on the floor with your knees bent and your arms down at your side. Now, raise your hips up slowly until your body is in a straight line from your shoulders to your knees, hold and then lower them slowly back to the floor. Squeeze your buttocks the entire time so as to strengthen and tone them.
Aim to do three sets of 8-12 reps of these three exercises 2-3 times a week and you’ll be well on your way to a backside that is lifted and taut. Pretty soon, your butt will be the envy of all those around or, maybe more specifically, behind you.
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