Okay, let’s face it. Most of us are not too hip on the way our behind looks. This is what everyone sees as we walk away, and how many of us have walked sideways just to ensure the person behind us doesn't get a “true” view? We all know that the best way to attain a beautiful behind is by eating right and exercising, but sometimes we need a little guidance on how to rid cellulite or what moves help lift and tone our butt. So while you maintain a healthy diet, I’m going to give you five butt exercises you should perform if you want a slim, round, sexy bottom!
Kneel down on all fours,
Lift your right leg behind your body slightly raised and bent in a 90 degree position.
Raise the leg as high as you can and slowly lower it continuing to feel your glutes engaged.
Do 20 reps and change legs, start with two sets increasing to three
You can add ankle weights for more intensity.
Start by standing vertical extending one leg forward bringing your front ankle directly below your knee. With your back straight and head up lower your body by bending your knees making sure that your front knee does not extend over your toes. Also, make sure the back leg does not touch the ground. Now proceed back up to the starting position by pushing off with your heel. Do 20 reps and change legs, start with two to three sets. You can intensify this pose by adding weights in both hands.
The explosive lunge is an example of plyometric training. Start in a lunge position. Then, jump up, switch legs in midair and land in a lunge. Lunge forward with left leg until knee is bent 90 degrees, directly over ankle, right knee pointing toward floor. Continue, alternating sides. Do 20 reps and repeat.
Place your hands on a railing or the back of a chair, lift one bent leg behind you, squeeze the glutes and continue to lift the leg 20-30 times, change legs and repeat for two more sets. Maintain an upright posture to keep the pressure on your butt and NOT on your lower back.
Stand with your feet more than shoulder-width apart, toes pointing slightly outward, holding a weight with both arms between your legs. Tuck your tailbone under and contract your glutes. Inhale and bend your knees until your thighs are parallel to the ground, making sure that your knees don’t extend past your toes. Exhale as you push through your heels to lift your body back up, squeezing your butt as you reach the top. After 20 reps, pulse at the bottom for 20 seconds. Repeat two more times. For added intensity do this on your toes.
That’s it! Just five for now! Start here and repeat this sequence at least five days a week. You should start to see some changes in your backside. I will work on adding more butt exercises in the future, for now let me know what you think and if you have any questions. Oh, and as always, if your knees hurt, please DO NOT continue these exercises.
