Every girl dreams of a good shaped butt to look attractive in any outfit, or just to feel beautiful in her skin.
But often your butt forgets about training and becomes unattractive, so you need to think about bringing it in and getting your whole body in order.
So to do this, it’s time to start studying practical exercises to lift your buttocks.
And to spend all your time on the Internet searching for appropriate butt-lifting exercises or how to make an ideal butt in a week, you need to remember that there are no magic exercises.
All you need is hard work and you will achieve the desired result.
That is why we have prepared a training that is very effective and can lift the buttocks, strengthen the muscles of the buttocks and give them an ideal shape in a very short time.
We have prepared such exercises that are not difficult, you can easily do them at home without any help.
So, are you ready to start your workout?
Here you are the exercise you need to do: Perky Lifts, Rear Raisers, Booty Boxes, Killer Kicks and Lift It Ups, and you should repeat each exercise twenty or thirty times on each leg. Do not take breaks between exercises and do two sets of each exercise.
- Bear Plank Leg Lifts
You need to begin in a plank position with your shoulders stacked above your wrists, and your body need to be in a straight line between the top of your head and your heels.
Then lift your right leg and bend the knee 90 degrees, bringing your heel toward your butt and with a flexed foot, squeeze your glutes. And then you need to raise your right heel up toward the ceiling as high as you can.
Next make a pause, and then you need to bring your right knee back to meet your left knee to complete one rep.
- Single-Leg Dead Lift
First you need to stand on your right foot with your left leg bent in front of you, knee at hip-height and then to engage your glutes as you slowly fold forward. Next you need to reach both hands toward the ground as you extend the left leg straight out behind you.
Make a pause, and then return to starting position with control to complete one rep.
3. Booty Boxes
You need to place a step or a box behind you and stand up tall and then position your right foot on top of the step. You need to bend your knees and lower the hips until your left thigh is parallel to the floor.
Then return to the starting position and repeat and after that switch legs.
- Killer Kicks
First get down on all fours and position your hands under your shoulders and your knees under your hips and then kick back with one leg and squeeze the glutes.
Then you need to bend the knee, lower the leg and repeat. And then switch legs.
- Lift It Ups
So, place a box or a step in front of you and stand up straight, then you need to step onto the box with your left foot and drive your right knee up.
Next you need to step down with your right foot and alternate legs until set is complete.
Source: Train Hard Team