Home Exercise 5 Tough Exercises To Sculpt a Round and Lifted Booty

5 Tough Exercises To Sculpt a Round and Lifted Booty

33302
1
SHARE

The, er, the bottom line is a combo of moves that target your entire butt – not just your gluteus maximus

You also need to home in on your gluteus medius and minimus to truly defy gravity. Part B is geared to framing your derriere by minimizing surrounding body fat.

(There’s no point having rock-hard glutes if they’re hidden.) Which is where the cardio and clean eating come in. Incline walking and running, stepping machine work and bike interval sessions are great ways to simultaneously burn calories and, therefore, body fat and further steel your glutes.

Exercise 1: Heel sky raise

What it does: This exercise will give your butt shape and firmness.Heel sky raise - 5 moves for a pert butt - Women's Health & Fitness

How to do it: Start on your knees and elbows. From here, put one leg out straight and flex your foot. Focus on lifting this leg off your butt (leg must stay straight or you are not using your butt). Slowly raise your leg from the ground until it’s in line with your body and lower back to the ground.

Do it right: Perform this slowly, pausing at the top of each repetition.

This is a small and controlled movement. If you raise too high you will use your back muscle instead of your butt. To really make it work, keep the height range between the ground and your torso.

Exercise 2: Single leg ballet kicks

What it does: Creates long, lean hamstrings and a perky butt.

How to do it: Start by correcting your posture, drawing your belly into your spine while finding something straight ahead to focus on with your eyes.

Keeping your chest up and shoulders back, bring one hand down to touch the opposite toe, staying perfectly aligned and getting the back leg as high as you canSingle leg balle kick - Exercises for glutes - Women's Health & Fitness

Do it right: Your aim is to get maximum stretch down the hamstring of your standing leg. This exercise is to be performed slowly and with lots of control. With practice, this exercise produces amazing results.

Exercise 3: Lower half lunge

What it does: These lunges will have your legs burning while forcing your glutes to contract without rest, targeting several muscle groups simultaneously and elevating your heart rate.Lower half lunge - Exercises for glutes - Women's Health & Fitness

How to do it: Start in a lunge position with your back knee on the ground. Keeping your chest up, torso straight and belly pinned to the spine, bring your knee off the ground until you’re halfway up. Then go back to the ground.

 

Do it right: Do 15 pulses each leg and perform slowly for best results.

Exercise 4: Bottle

What it does: This exercise cleverly targets all areas of the glute and will help give you apart, rounded butt!

Exercise 4: Bottle: How to do it: Start by lying on your stomach with perfect alignment and hands placed on the ground under your chin. Feet should be together and flexed. Using one leg at a time, imagine you have a bottle on the outside of your foot and you’re trying to get your foot up and over the bottle. Come back to starting position, making your way back to the imaginary bottle.

Do it right: During this exercise, keep your leg straight and glute contracted as you want to focus on using your glute to lift your leg.

Exercise 5: Pelvic Tilts

What it does: This exercise will help lift your butt and stop it looking as though it’s sitting on the back of your legs.

How to do it: Lie on your back with your knees up and toes pointed up (on your heels). Slowly raise your hips off the ground until your pelvis is like a bridge.

Hold this position for five seconds, focusing on squeezing your glutes up and belly down (imagine you are trying to get them to meet in the middle).

Release and repeat.

Source:

https://beautydose.xyz

https://ru.pinterest.com

http://paulfit.com

http://teamfitnesstraining.com

http://paulfit.co

gotimez.xyz

http://www.womenshealthandfitness.com.au

 

Related Posts

  • 50
    Has your lack of physical activity made you feel a bit weak in the behind? No wonder – the muscles to suffer the most from a sedentary lifestyle are the glutes, which constitute the largest and most powerful muscle group in your body. This muscle group consists of three major…
    Tags: position, glutes, body, leg, ground, glute, will, butt, exercise, straight
  • 39
    Tiny waist is a very important question for a lot of people… Most of us want to achieve flat stomach because aside from making us feel healthier, it would also make us more confident with the way we look. Nevertheless, we still confused as for how we can look fit,…
    Tags: exercise, leg, belly, will, position, body, straight, ground
  • 39
    It is only natural that our bodies, especially the female figure to start to change with time. So, with women that are over 40, there are changes in the metabolism-it slows down. Moreover, there are hormonal changes and the body also becomes less flexible and mobile. Therefore, this affects the physical…
    Tags: body, start, will, straight, exercise, leg, position
  • 38
    Nobody likes those orange tiny balls over hips, legs, and thigh as they destroy the beauty of that specific parts. Yes! Cellulite is the most common problem of almost every women, representing all shapes and sizes. To get rid of cellulite, you might be applying several home remedies. But exercise…
    Tags: exercise, position, leg, straight, slowly, body, start
  • 37
    Deep within the center of your body, beneath layers of skin, muscle, and organs, lies the psoas (pronounced “so-as”). While it can be a tricky muscle to target and stretch, with a little perseverance, it can be done. The Psoas Muscle, Stress and Tension The psoas muscle is the deepest muscle of…
    Tags: leg, exercise, body, position

1 COMMENT

  1. Please let me know іf you’re looking for ɑ article author for your Ьlog.
    Yоu have some reаlly good artіcles and I think I would ƅe a go᧐d
    asset. If you ever want to tаke some of the load off, I’d
    love to write somе content for your blog in exchangе for a link back to
    mine. Please shoot mе an email if interested. Many thanks!

LEAVE A REPLY

Please enter your comment!
Please enter your name here