10 Non-Boring Moves to Build and Shape Your Butt
September 6, 2022 | Bodybuilding and Fitness Nutrition | No Comments|
The shape of our body can influence a lot of attributes like hormones, age, gravity, and weight gain, this is the reason buttocks start losing firmness. Exercising on a regular basis ensures you have a healthy and fit body.
Squats and lunges may be some of the best moves out there for building glute muscles, but if you want to do them right, in a way that really shapes and changes your butt, you need to add weight to these moves. The three basic moves that start each session are the dead bug, hip raises, and kettlebell swings.
- Lie on your back and stretch your arms vertically until your hands are above your shoulders. He bends his legs to 90 degrees, bringing his knees up to his pelvis.
- Put the feet in flex and the hip in retroversion so that the lower back is well attached to the ground.
- Inhale and engage your core as you slowly stretch one arm back and bring the opposite leg forward until your hand and foot almost touch the ground, respectively.
- Exhale and reverse the movement to return to the starting position. That would be a repeat.
- You must repeat it between 15 and 25 times.
- You have to start standing with your legs wider than the width of your hips and with both hands holding the kettlebell between your legs and then slightly bending your knees.
- Next, you have to lean your chest forward, swing the kettlebell back between your legs and then push your hips forward until you’re in a standing position.
- And then simultaneously throw your arms straight out in front of you while keeping a firm grip on the dumbbell and repeat.
- You have to make sure that you are pushing your hips back and forth; these are push-ups, not squats.
- Complete between 15-20 swings.
- Stand tall with your feet spread wide and your hips turned slightly outward.
- Hold a dumbbell or kettlebell in front of your chest while keeping your elbows close to your body.
- Bend at the hips, knees, and ankles to squat down.
- Continue until your hips are slightly lower than your knees.
- To get up, push your feet toward the ground and return to the starting position.
- Complete 10 reps, rest and repeat for two to three sets.
- 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 your left foot on the ground, 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.
Bulgarian split squats
- Get into a split stance with your right foot forward and your left foot raised on a bench behind you.
- Hold a dumbbell in each hand with your elbows close to your body.
- Inhale and lower your left knee (back knee) toward the floor while keeping your torso upright.
- Exhale and push your right foot (front foot) toward the ground to return to the starting position.
- Complete 10 repetitions and then switch legs. Complete three sets with each leg.
Swiss Ball Leg Curls
- Stand with your back on the floor and your heels on the large exercise ball with your hands flat on the floor.
- Slowly raise your hips by putting pressure on his hands and drags the ball towards you with your feet.
- After the opposite movement, bring the ball back to the starting position.
- Repeat this exercise for 2 to 3 sets with 10 to 15 repetitions.
- Lie on your back, extend your legs and bring your heels together.
- Next, bring your legs towards your belly, without separating your heels. Then do the reverse movement to the starting position.
- That’s a repeat.
- Do 20 repetitions.
Single Leg Hip Thrust Off a Bench
- Perform single-leg glute bridges by lying on your back with your hand’s palms down at your sides.
- Extend one leg, squeezes her glutes, and push off with the other leg.
- Keeping your upper back in contact with the ground, lift your hips until your extended leg forms a straight line with your back.
- Repetitions: 12 to 20 repetitions with each leg.
- Hold a dumbbell in each hand.
- Bend at the waist and bend your knees a little, allowing the dumbbells to drop close to the ground.
- Come up to the starting position. That’s a repeat.
- Try to perform between 10 and 15 repetitions.
- With a dumbbell in each hand, take a long step back with one leg.
- She firmly plants her heel down and lowers it until your back knee touches the ground.
- Push through your front leg to come back up and repeat on the other side.
- Complete 12 repetitions with each leg.