Let’s be honest, we would love to have a well rounded booty, as well as the models we see on TV, or those who appear in TV sales, who we must accept that they have it well toned.
That makes us feel full of insecurities about ourselves when we look in the mirror. Baby, don’t worry, here we all help each other, that’s why we bring you eight of the best exercises to tone your butt.
1. Squats
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Squats are a perfect exercise to get that killer booty, plus it will help with your abs.
Spread your legs apart at your hips and shoulders, then stretch your arms out in front of you.
Start lowering down, as if you were bending over. Stay in that position and count to 3 mentally.
Stand back up. Do 30 squats to start, then gradually work your way up to 250. If you do this, keep in mind that your body will need to rest for 3 days, so the muscle can build.
2. Lunges
This exercise strengthens buttocks and legs. To begin, put your right foot in front of you and your left foot behind you.
You are going to bend your legs until you are a little “sitting”. You know you’re doing it right, because your right leg is fully at a 90° angle and your left leg is slightly bent.
You can again mentally count to 3 and return. Repeat 4 sets of 15 repetitions.
Remember to rest between sets for at least 1 minute and when. Once you progress you can decrease the rest to 30 seconds. If you have discipline you will achieve what you set out to do.
3. Hip raises
This exercise works the entire gluteal area. You must lie down on a mat, then raise your legs a little bent to an armchair. Do not forget to tighten the belly to start going up and down.
You can add weight if you wish.
Perform 15 repetitions and if you like, repeat the set of repetitions 2 more times.
4. Butt kick
Start by getting on the mat as if you were going to do planks, only this time your knees will be touching the floor.
Put a dumbbell almost on your right calf, just where the bend of your knee begins, so that it has resistance.
Support yourself well and start by raising your right leg, keeping the flexion.
Return to the starting position, trying to do 15 repetitions per leg. Repeat the set 2 times.
5. Side kick
In this exercise we will work the hips and obviously the buttocks to make them rounder.
You will lie on the floor sideways, placing your body weight on one of your legs.
You will start lifting your leg up and down doing 15 repetitions on each one.
You must complete 2 sets.
6. Up and down stairs
For this exercise you don’t need to join a gym, you just need some stairs, either at home or in a park. Here you work legs and buttocks.
You can do 3 sets of 30 repetitions, where you must go up and down 30 steps. If you want to add difficulty, try going up two steps at a time, but be careful, we don’t want you to hurt yourself.
7. Abductor kick
Lying sideways, this exercise is similar to the previous one, only that the upper leg will be used as a support, flexing it. Raise and lower the leg lying down again and again.
Perform 15 repetitions on each leg and repeat 2 sets.
8. Bridge exercise
This exercise is similar to the hip raise, only that we don’t need an object to rest our legs on, but they are resting on the floor.
Lying on the mat and with your legs on the floor, we are going to raise our hips, so that your back is straight. Be sure to use the strength in your legs, not your arms, when you stand up.
Hold the position for 1 minute and then lower your hips back down.
You can do 15 repetitions and repeat 2 sets.
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