4 – Move Body weight Butt Workout

A nicely shaped neat body requires everyday efforts. It is necessary not only to eat healthily but also for the sport. Often the dynamics of everyday life does not leave us enough time for sports. Yet, nowadays, many people look to find the time and devote themselves to exercise.

So, many of the people who are exercising and performing exercises as planks or push-ups are not aware that although those exercises are targeting certain muscles of their bodies, the same are moving their butt too, but it is good to give a special attention to this area of your body.

Today we are sharing 4 efficient exercises for a well-shaped butt that are easy to fulfill. So in order to focus strictly on tightening the butt, we will propose a program that consists of 4 simple exercises that will strengthen your butt remarkably.
The training program includes:

– 3 sets of 12 repetitions for each leg of single-leg glute bridges;
– 2 sets of 20 repetitions for each leg of single-leg donkey kicks;
– 2 sets of 20 repetitions for each leg of single-leg kickbacks;
– 2 sets of 8 repetitions for each leg of single-leg lunges.

To achieve the desired results, divide at least 4-5 times a week in half an hour to do a series of exercises. Not long afterward you will notice how much more you have a taut and shaped butt. Follow the detailed instructions for each exercise and perform each exercise correctly in order to achieve effective results.

Single-Leg Glute Bridges

8.Single-Leg-Glute-Bridges

-Start the exercise by laying down on your back and your feet should be placed flat on the floor and your knees need to be bent.
-Then make a movement by raising your left leg in a straight position and above you, so that you will point your toes to the ceiling and at this position, your left knee needs to be position over your left hip.
-Next, try to stay in this position for about 10 seconds and then you may return to the starting position.
-Make 3 sets of 12 repetitions for the left leg, then switch sides. Then make the same movements with the right leg.

Single-Leg Donkey Kicks

5.Donkey-Kick

-Start the exercise by placing your body into a plank position i.e. on your all fours, so this means that your hands need to be under your shoulders and your knees under your hips.
-Then bend your left knee so that the same will form an angle of 90 degrees and flex your right leg and raise your left knee up to the level of the hip.
-Start lifting from your butt and next you need to stop with the movement when your leg will be lowered and about one inch off the ground.
– Make 2 sets of 20 repetitions for the left leg, then switch sides. Repeat the same movements with the opposite leg too.

Single-Leg Kickbacks

1.Donkey-kicks-1

-Start the exercise by placing your body into a plank position i.e. on your all fours and this means that your hands need to be under your shoulders and your knees under your hips.
-Next, raise your left leg and flex your feet imitating that you are kicking something behind you with the feet and then straighten your leg. Then you may return to the starting position.
-Make 2 sets of 20 repetitions with the left leg, then switch sides. Then repeat the same movements with the opposite leg.

Single-Leg Lunges

3.Side-Lunges-3

-Start the exercise by standing on both your legs, so that the feet will be on a distance same as the distance of your hips and make a movement by stepping out to the right, performing one big step.
-Then you will need to bend your knees and push your butt to the side so that you will perform a side lunge and at this position, your core should be tight and your core lift.
-Make 2 sets of 8 repetitions with the right leg, then switch sides. Make the same movements with the opposite leg too.

Source: Female Fit Body

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