If you feel like you need a makeover at your backside, you can make that happen but partly on your body type and genes. But almost everyone can shape up to look better in their jeans. Here are 5 targeted exercises that can build you the best butt ever.
1: The Chair Squat –
this squat is one of the best exercises you can do to engage your glutes, and using a chair helps to ensure that you use a full range of motion with great form. Stand in front of a sturdy chair with your feet slightly wider than wider than hip distance apart, holding a dumbbell in each hand, shift your hips backward and pretend like you’re going to take a sit. When doing this don’t lock your knees when you stand up, always keep them soft
2: The Stationary Lunge –
this is another classic butt lifter, the split stance of a lunge also adds an additional balance challenge, making sure your buns work even harder. Start standing, feet together, holding a dumbbell in each hand. Take a big step behind you with your left leg, lifting your left heel off the floor, keeping most of your weight in your right leg. Be sure to keep your heel pressed into the ground and avoid lunging forward.
3: The Inn’ Out Plyo Squat –
this is a very challenging move that is aimed at making your heart pumping and work your fast-twitch fibers, to help shape your booty fast. This one does not require dumbbells, you start standing with feet slightly wider than hip width apart. Bend your knees and sit hips back into a low squat. Using your arms, jump straight up until both feet leave the ground, land softly with your feet together and sit back into a narrow squat position. If you have a back or knee injury, you can omit the jump and just take steps.
4: The Curtsy Lunge –
a variation on the classic lunge, curtsy lunges are a great way to tone your glutes and legs. You start standing with your feet hip-width apart, and then, keeping your weight in your left foot, take a big step back with your right leg, crossing it behind your left leg. As you lunge, keep your front knee over your ankle and don’t let it roll in or out.
5: The Plie Squat –
this is a ballet-inspired plie squat, this is why ballet dancers have such great backsides. You start standing and hold one dumbbell at either end in hands, with your feet slightly wider than hip-width apart, and your toes turned about 45 degrees. Be sure to keep your abs drawn in tight to help with your balance during this move.
This is all basic exercises that will help your tush muscles, and they can be done at the comfort of your home, all you need are some dumbbells and ta-da you can start working out to get the awesome booty you want.
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Contact Us: Click here to send us your details or fill in the form below.
You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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