5 Best Butt Exercises For Women

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.

Glute Exercise #1: Squat Side Kicks

Start with your feet slightly wider than hip width, and slowly lower your body into a traditional squat position. As you reach the lowest point of the squat, raise your left knee and quickly kick your leg to the left, like a karate kick. Keep your right leg stable, and return your left leg to the floor before coming out of the squat. Alternate between sides.

Glute Exercise #2: Quick Feet

So, to do this exercise you need to start on all fours. And that’s hands directly under your shoulders, knees under your hips at 90-degree angles and then keeping your right knee in position. Next, you need to raise your left leg behind you, knee bent until your thigh is in line with your torso (or parallel to the floor) and keep your foot flexed. And then reach toward the ceiling, squeeze your glutes and return your knee to the ground. Kant says, that your back should remain flat, not curving or arching as you lift your leg and make sure your leg up in a controlled motion. And you need to be mindful of the muscles you’re using, staying tight throughout the rep and then repeat on right leg. You need to do 15 reps per leg.

Glute Exercise #3:

With these, as with most exercises, positioning is the key. The closer together your legs are, the more you target your quads. The farther you place your front leg in front of you, the more emphasis you place on your glutes.

With your back foot situated on a bench or box and your chest high, drop your back knee to the floor. Go down as far down as you can.

Glute Exercise #4: Jump Squats

Start with your shoulders wide apart and your legs as well. Keep your back straight as you go down with your butt as you ware sitting. Hold it for a few seconds and then go up in the initial position. You are allowed to make several arrangements of 10 repetitions if one set of 20 repetitions is too much for you. The exercise needs to be performed during a period of 30 seconds per each side;

Glute Exercise #5: Burpees 

First, you need to start in the plank position and then pull yourself up to the standing position. And next, you need to jump up in the air with your arms above your head and then come back down and back into the plank position. You need to do this motion as quickly as possible and do 10 reps.

Source: Train Hard Team

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