Butt workouts or exercises for butt, enter that into your Google search and tons of links will appear, some are simply useless, vague or just plain boring!
Ever so frustrating for a woman who just wants to tone her fanny for that bubbly looking butt, isn’t it? Well, I am here to offer my help!
This is a compiled a list of the top 23 butt workouts, no matter the type, shape or current state.
Keep in mind, though ladies, that living a healthy lifestyle with proper diet and exercise is vital to toning and firming any saggy butt, yours included!
So nibble on an apple or celery stick, grab a bottle of water, lace up your trainers, and let’s hit the floor!
1. FRONT LUNGES
Front lunges are considered to be one of the best exercises for butt workouts. To begin, stand straight with your hands resting on your hips.
Take one big step forward bending at the knee with that leg until your knee is bent at a 90 degree angle. Step back into the starting position. Repeat with each leg 15 to 20 times.
2. SIDE LUNGES
Side lunges are similar to front lunges, so instead of stepping forward with one leg, you’ll step to the left side (with your left leg) or right side (with your right leg, holding balance on the bent leg. Whew! Quite the stretch.
3. reverse LUNGES
So, these exercises are also very similar to the front lunges, except that (you guessed right!) you’ll step backward instead of stepping forward.
This require slower movements to maintain balance to avoid falling until you get used to it. One of the ultimate butt workouts!
4. SQUATS
These have become one of my own favorite butt workouts. Start with your hands straight out in front of you.
Keeping your back straight, lower down into a squat as if you’re sitting in a chair behind you.
When your thighs are parallel to the ground, your knees should be bent at a 90 degree angle. To help with balance you can lean against a wall.
5. RUNNING
Running isn’t just good cardio! It’s also a great exercise for your butt! If running is too much for you, a brisk walk or jog will still do the trick. Get your sneakers and get moving!
6. LEG LIFT
Lay flat on your back with your legs straight, and raise both legs about 60 degrees in the air.
Avoid bending your knees! Hold for five seconds. Then, with both arms and hands flat on the ground lower both legs to hover above the floor.
Repeat 10 to 15 times. You will feel the burn in your legs, lower abs and butt! A great core strengthener.
7. STEP-AEROBICS
Just by simply stepping up and down one foot at a time, you are working your glute muscles with step-aerobics. Add music to the mix and you’ll be stepping to the beat and getting your fanny on!
8. BALLET
It is a matter of fact that ballerina’s have exceptionally toned butts. Most of the positions they do targets their legs and butts which are great exercises.
Need proof? Join a ballerina class for beginners and check out the plié. A real muscle worker that one.
Read – The Ultimate 2016 Butt Workout Guide
9. HURDLES
If running long distance is not your thing then try adding hurdles and do sprinting instead. This combined exercise will target your fanny.
Don’t believe me? Check out a few athletes and you’ll see how seriously toned their butts are.
10. SCISSOR KICKS
A classic Jane Fonda workout that really works! Lie straight on one side of your body, propped up on your elbow.
Lift the outer leg slowly keeping it straight. Hold in the air for 10 – 15 seconds then slowly lower the leg back to start. Repeat 20 times on both sides.
11. FORWARD BENDS AND KICKS
Stand with your feet zipped together, arms at your sides. Bend forward while raising one leg as high as you can behind you, and extend your arms out in front to aid with balance.
Whew! While it sounds easy, this is one surprisingly tough exercise on the butt. Repeat 12 to 15 times.
This is one of the butt workouts to put into your routine for great results!
12. SINGLE LEG LIFT
Begin by lying flat on your back with your legs pulled in and feet flat on the floor.
Lift one leg high into the air, while pushing through the heel of the leg on the ground. Lift as high as you can then lower back down. Repeat 12-15 times on each leg.
13. STANDING DIAGONAL KICKS
Using a wall, chair or just place your hands on your hips to help with balance, stand straight and slowly raise your leg diagonally (behind you but not straight behind you).
Hold in this position for 10 to 15 seconds, then slowly lower your leg. Repeat 10 to 20 times for 3 reps on each leg.
14. ELLIPTICAL MACHINE
This machine falls in my top 5 favorite torture machines while at the gym.
Why? For the simple reason that just 30 minutes of it is a complete full body workout, cardio and butt included. This will definitely get your heart pumping.
15. STAIR STEPPER
Another machine usually found in the gym, the stair stepper is designed to give you a good butt workout. It is also great cardio while firming your fanny, but be nice to your knees now!
16. SINGLE-LEG SQUAT
Standing straight with your hands out front, palms facing down. Lift one of your legs out in front of you, then slowly lower yourself down as far as you can handle while on one leg.
Slowly raise yourself up to standing. Beware if you have weak knees.
17. SIMPLE BRIDGE
Lay flat on your back with your knees bent and your palms flat on the ground.
Your fingers should be grazing your heels as good estimate of proper form. Slowly raise your hips off the ground, pushing through your feet.
Lift one vertebrae at a time until only your head, shoulder, hands and feet are the parts touching the ground. Hold in this position for 10 to 15 seconds then lower one vertebra at a time. Repeat 10 -15 times.
18. PLANK
Palms flat on the floor or propped on your elbows, push your body off the ground onto your toes and hands with your stomach tucked in, legs straight, head in line with your spine, hold this position for as long as you can.
Maybe for a minute….or two or three. Don’t be afraid to challenge yourself. Your entire body will thank you for it, your butt included!
19. BOUNCE!
Can you think of anything more exhilarating or fun than bouncing about on a trampoline?
Okay, so maybe you can, but you have to admit it is fun. It’s perfect for spending time with the kids and work on your booty all at the same time.
Here’s an added bonus, you will be doing some cardio! So get the kids and get bouncing.
20. BIKING
Whether it is mobile or stationary bike or bicycle, biking is another one of the most effective butt workouts. Remember to wear your helmet if you prefer the outdoors biking, safety comes first!
21. YOGA
Yoga is perfect for toning your muscles in general and aids with developing proper balance.
And yes, it’s a great way to exercise your butt. So go ahead and sign up for a beginner class near you of check out Youtube for easy access to free classes.
22. BUTTOCK SQUEEZES
Buttock pinches are so easy and effective! To start, stand straight with your feet together.
Slowly raise yourself to stand on tip-toes then squeeze your butt cheeks together. Hold this position for five seconds then lower yourself to standing straight.
That’s it! Just repeat this for 25 reps 3-5 times and you will definitely feel the results. This will give you a good calf workout also so look out for that!
23. Standing Leg Lift
The perfect hamstring and glute exercise that not only really gives results but is simple to do.
You can perform this exercise at home or gym and you don’t necessarily need any equipment. Here’s how to do it:
Stand straight near a wall or you can use a chair to help brace and balance yourself.
With your feet at shoulder-width distance, lift and raise one leg behind you as high as possible while keeping your standing leg straight.
Simultaneously squeeze you glute muscles as this movement helps to tone and tighten your butt.
Lower the raised leg back to the standing position and repeat this for 20 reps.
Switch to the other leg doing another 20 reps. Repeat 3 – 5 times. To add intensity you can use a resistant band or even ankle weights, the raising of the leg focuses on working the muscles on that side of your butt.
There you have it!
With so many awesome variety butt workouts, you can stop worrying over a little sag and just tighten it all up so you can look even more fabulous this summer in your skinny jeans.
Please remember ladies, a great booty needs a balanced diet and healthy lifestyle so throw out the trash and let’s get to toning!
Don’t hesitate to add these to your booty workout routines!
Original article and pictures take http://www.femniqe.com/2016/04/03/23-butt-workouts-for-the-perfect-booty/ site
Комментариев нет:
Отправить комментарий