In today’s article Amanda Butler of The Fhitting Room, a New York City fitness club will show you incredibly easy, super-quick butt-toning exercises.
You can perform these exercises at home without any special equipment.
1. The Squat.
Because a wider stance will automatically emphasize hamstring and glute work, so you need to stand with your feet a step more than shoulder width apart and then you need to utilize the weight of a barbell or dumbbells. And if you want to make the exercise more difficult, tighten your abs and squat down until your thighs are parallel to the floor. Next, you need to slowly stand back up and then you need to repeat for two sets of 10 squats each.
2. The Squat Hold and Pulse.
First, you need to stand with your legs wider than shoulder-width apart. Turn toes out and extend your arms straight in front of you. Then you need to squat down and keep the knees in line with your toes. Then while your ABS is squeezed you need to keep your back straight.
Next, you need to stay in a squat position and go up and down and you need to move up and down 12 times and then stand up and relax.
3. The Bridge-Up.
So, first you need to lie on your back with your knees bent and your feet on the floor 12 to 16 inches from your butt and then brace your core. Next, you need to press into your heels and squeeze your glutes to raise your hips toward the ceiling and hold the position for two seconds before lowering to start.
4. The Bridge-Up With Leg Lifts.
Take turns extending one leg at a time as you push up into bridge mode. Keep your extended leg as straight as possible for maximum toning
The results will be worth it.
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Photo Credit: Getty Images, Yoga Mat: Gaiam Yoga
Source: Train Hard Team