Firming the buttocks goes a long way in making you feel confident to wear certain types of outfits. Exercises to achieve this goal need to zero in on a movement called hip extension to be effective at toning the posterior end. This motion takes place when you move your thigh backward. Using proper form is of utmost importance with these exercises to get the best results.
Plie Squat
A plie squat works the butt and inner thighs. What makes this exercise different than a regular squat is the position of your feet. Start by spacing your feet wide apart with your toes turned outward and place your hands on your sides. Keeping your abs tight and back straight, slowly lower yourself down by bending your knees. Once your thighs are parallel to the floor, steadily rise back up and repeat. When you rise up, make sure to squeeze your glutes forcefully. To increase the resistance, hold a dumbbell in front of your body.
Single Leg Romanian Deadlift
A single leg Romanian deadlift works the butt, hamstrings and lower back all at the same time. Stand with your feet together and hold dumbbells at your sides. Keeping your right foot planted on the floor, lift your left foot and bend forward at the waist. As you do this, raise your left leg behind your body and let the weights move down toward the floor. Once you feel a good stretch in your right hamstring and glute, rise back up. Finish a set of reps then switch sides. When bending forward, keep a slight bend in the knee of your working leg.
Glute Kickback
Glute kickbacks work the butt from an all fours position on the floor. Line your hands up under your shoulders and position your knees right under your hips. Steadily lift your right leg off the floor and move it upward. Push your foot straight toward the ceiling as you do this and hold for a second. Slowly lower your leg, repeat for a set of reps and switch sides. To increase the resistance, strap on a pair of ankle weights.
Sky Bridge
A sky bridge targets the butt and hamstrings with the aid of a chair. Begin in a face-up position on the floor with your heels resting on the chair. Keeping your right leg straight, move it back until your foot is parallel to the ceiling. Steadily lift your hips off the floor by pressing down into the chair with your left foot and squeeze your glutes for a second. Slowly lower yourself down, repeat for a set of reps and switch sides.
Locust Pose
The locust pose is a yoga exercise geared toward the butt, hamstrings and back. Unlike other conventional exercises, this requires no repetitive movement. Start out in a face-down position on the floor with your arms at your sides, palms up and legs together. Steadily lift your chest, arms and legs from the floor until you are balancing on your lower stomach and pelvis. Contract your glutes at this point and hold until you feel fatigued.
Member Comments