6 EXERCISES TO GET YOUR FLAT BOOTY TO POP
If you are not one of those blessed with great genes, then we’ve got you covered. A lot of women around the world are trying to tone and tighten their bum and look really good. We will give you six simple moves that will help you achieve that toned, firm bottom. Follow these few exercises and you will be ready in no time to rock your skinny jeans, bikini, shorts and everything you want to wear. Not only you will look better, but you will feel full with confidence too.
Don’t waste your time, start doing them this moment. You won’t regret it.
#1 Kickback Squat
As you already know, squats are the best exercise for your bottom. This kind of squats, the kickback squats are another great move that will tone you buns and thighs. Get in a position where you are standing with your legs shoulder-width apart. Then the next position is to sit back to a squat. After that bring your left leg straight behind you while extending your arms forward. Return to your starting position of doing squats and repeat this with the other leg. Continue switching sides like this for one minute. But, don’t forget to keep your weight back on your heels and keep your hips square when you extend your leg behind you.
#2 Standing Lunges
You know lunges are the killer moves for your butt and thighs. If you don’t know how they work start by standing with feet shoulder width apart pointing straight ahead. Then step with you left foot forward but keeping you right leg centered over your ankle and making sure your knee doesn’t go beyond your toes. In order to keep your balance, don’t forget to push off with your heels when you step forward. But when you are coming back to the starting position make sure you focus on straightening your knee and hip.
#3 Donkey Kicks
This exercise is really easy and you don’t even have to stand. It is an easy way to shape your butt with donkey kicks that are also known as the gluteus kickback. You can even do it while watching TV. All you need to do is get on your hands and knees with your knees bent at 90 degrees, Your head should be in a neutral position while you start lifting your left leg back and up.
Remember that your knee should be bent like in the starting position while you get it up, and your foot should be higher than your head. Then squeeze your left glute and slowly lower your leg back to start position. You should repeat the same with your right leg.
4 Body Squats
As you already read, squats are the classic butt exercise, and it would be bad if we don’t put them on this miracle list. These moves like the donkey kicks, can be done anywhere and you don’t need any equipment at all. Start with your feet parallel and shoulder-width apart. Then start slowly lowering your hips down, making sure not to let your knees past your toes and then return to the starting
#5 Hip Bridge
The bridge is another easy exercise to tighten your bottom. It is effective, but sometimes it can be a bit embarrassing to do in front of others. You need to lie on your back with feet on the floor and hip-width apart and knees bent. Then slowly lift your spine off the floor from the bottom, tightening the glutes and hamstrings until you’ve created a line from your shoulders to your knees. Then return to the floor and repeat it.
#6 Side Leg Lift
Side leg raises are another great exercise to do while you’re at home watching TV or a movie. You need to lie on your side on the floor or on the rear edge of a mat. Place your feet at the front edge of the mat and lift your upper leg and turn it out at the hip. Keep the hips stacked and your trunk still while you lift and lower your leg, reaching from the front of your thigh. Return to the start position and repeat on the other side.
As you can see, you don’t need anything special to tone and tighten your butt. You could be in shape with these easy exercises in no time. All you need to do is follow this moves every day while you’re watching TV or anytime you have some spare time because it will only take you 30 minutes from your day.