Having the perfect butt is not an easy task. Most of us are not born gifted in that area, however, it is not impossible if you have a will and a little bit of patience to achieve great results.
In today’s article, we present to you a video that will show you exercises that specifically target the butt and thigh area. The beauty of this program is that you don’t have to go to the gym and it will only take 30 minutes of your time, all that in the comfort of your home.
After only a couple of weeks, you will notice the first results and you will be surprised by the progress. Remember to consume platy of water while you are on this program as it is a vital part when working on your body and also your health.
Tighten your glutes and attack that flabby underside by following these simple butt-blasting exercises designed to lift and round out your bottom
Single-leg stair steps
Stand next to a bench with your back straight.
Place your hands on your waist or hold one or two dumbbells at chest height.
Bring one leg to a 90-degree angle and place it on the bench, keeping the other leg straight and firmly planted on the ground.
Drive your body weight through the heel of your left leg and simultaneously push off your right foot.
Pause and hold the weight in the air for a second.
Slowly return to the starting position and repeat on the other side.
Do 12 to 15 repetitions on each side.
Stand with your feet shoulder-width apart and your arms by your sides.
Putting your weight on your right foot, step back and pivot with your left foot – almost as if you’re bowing – allowing your arms to come out in front of you in a comfortable position. Make sure your chest stays straight.
Begin to straighten your right leg, pushing up through your heel and returning your left foot to the starting position.
Do 10 repetitions on each side.
Lateral decubitus leg raises
Lie on your right side on an exercise or yoga mat. Make sure your head is supported by your hand.
Lift your left leg up as far as you can, keeping your leg straight. Hold it for 1 second at the top.
Slowly lower your leg.
Do this 15 times and then switch sides.
Seated hip abduction
Begin by sitting on a hip abduction machine or bench with a mini resistance band looped above your knees, and legs together.
Keeping her knees bent at a 90-degree angle, she squeezes her glutes and presses her legs together. She pauses and continues to squeeze her glutes, then bring her legs together with control to return to the starting position.
Do 2 sets of 20 repetitions.
Extend your feet with your toes pointing out.
Begin to bend your knees, squatting as far as you can go.
Push up through your heels, squeezing your inner thighs and glutes at the top.
Complete 3 sets of 12 repetitions.
Back kick with chair
You can use a chair or even a bed to support your upper body while you do this move.
Stand about 60 cm away from a bench or chair or the edge of a bed.
Keep your thighs and feet together.
Lean towards the support object and hold it firmly with both hands. Your torso should be parallel to the ground.
Now you are going to lift your left leg back until it is parallel to the ground.
Hold the position for 1 second and return to the starting point, then do the other leg.
Perform 12 repetitions with each leg.
Lateral walk with resistance band
With a resistance band wrapped around your lower thighs, place both feet on the ground hip-width apart, making sure your knees remain in line with your toes. Looking straight ahead, bend at the hips and knees, making sure the knees are in line with the toes. Continue bending your knees until your upper legs are parallel to the ground. Make sure your back stays at a 45-90 degree angle to your hips. This is the initial position.
Exhale. Keeping a squat position with your right foot on the floor, step your left foot out so your feet are slightly shoulder-width apart.
Inhale. Keeping the squat position and with your left foot on the floor, step your right foot inward to return to the starting position.
Complete 10 reps on the same side before completing the remaining reps on the other side.
Single leg squats
Stand with your arms extended in front of you (they will help you maintain your balance).
Now lift your left leg and as you do so lower your body as if you were going to sit down. When you reach the limit, hold for a few moments and go back up to the starting position.
Do the repetitions with one leg and then with the other.
Complete 12 repetitions with each leg.
Stand up with a bench or step in front of you.
Starting with your right foot, step onto the bench, tapping your left foot lightly against the surface while keeping your weight on your right heel.
Lower your left foot back to the ground while keeping your right foot on the bench.
Repeat 3 sets of 12 reps, then switch legs.
Back kick squat
Stand tall with your legs shoulder-width apart.
Bend your elbows, with your palms forming fists.
Now slowly lean down into a squat.
Get back up and push your right leg out as if you were kicking something.