Getting in shape is easier than ever thanks to the abundance of diet and exercise options available to us. And because every single lady wishes she had more proportionate legs and butts, we’ve compiled a list of 8 simple workouts that are certain to help you develop a bigger and better butt.
If you commit to them on a daily basis, you’ll soon see your goals materializing before your eyes.
The best time to do the workout is first thing in the morning when you wake up.
Lunges
Maintain an upright posture. Step forward with one leg and bend both knees to about a 90-degree angle by lowering your hips. Your front knee should be right above your ankle, and your back knee shouldn’t touch the floor. Repeat this ten times.
Squats
Stand with your feet about shoulder-width apart and your chest elevated. Maintain your balance by extending your hands out in front of you.
Begin by sitting down and then rising as though you were seated in a chair. Maintain a forward-facing posture with your face and head.
Reduce your body weight till your thighs are parallel to the ground. Keep your body tight and push up through your heels to return to the starting position.
Perform 12 repetitions.
Donkey Kick
Assume the all-fours position. Place your wrists directly beneath your shoulders, and your knees directly under your hips. With your abs drawn in, lift one leg parallel to the floor, knees bent, and feet flexed. Return to the starting position. Do it 15 times, then switch legs.
Fire Hydrant
Begin on all fours, hands shoulder width apart and knees hip width apart. Then, extend your left leg to the side until your inner thigh is parallel to the floor. Return to the initial position by squeezing your glutes and abs. Rep 15 times more, then switch legs.
Weighted bridge
Lay face up on the ground with a dumbbell on your hips. Your feet should be slightly wider than your hips and placed beneath your knees. Then, using your heels, elevate your hips off the floor. Return to your starting point. Repeat 15 times.
Steps up
Elevate yourself on a bench or a step in front of a wall. Put your weight onto your right heel as you walk onto the bench with your right foot first. Tap your left foot softly against the surface.
The right foot should remain on the seat as the left is lowered to the ground. Do 3 sets of 12 reps on each leg, then switch.
Seated Hip Abduction
Begin by sitting on a hip abductor machine or bench with your legs together and a tiny resistance band looped above your knees.
Squeeze your glutes and press your legs together while keeping your knees bent at a 90-degree angle.
Pause and squeeze your glutes again before bringing your legs together with control to return to the beginning position.
Do two sets of 20 reps.
GLUTE BRIDGE
Lay on your back with your knees bent and your feet flat on the floor.
You should be able to draw a straight line from your shoulders to your knees by bringing your hips off the ground.
Hold the position briefly, and then slowly come down to the ground.
Complete two 12-second sets.
SWIMMING PILATES
To begin the workout, lie on your stomach with your face to the floor. Then, stretch your arms as far above your head as you can, and the same goes for your legs, but they must be extended behind you.
Bear Plank Leg Lifts
Begin in a plank position with your shoulders stacked higher than your wrists. Bend your knees slightly as your left knee is bent to 90 degrees. Squeeze your glutes and raise your right heel as high as you can toward the ceiling with a flexed foot. Pause and bring your left knee back. Repeat ten times.
