If you want a perfect butt then it’s time to take out these 5 exercises carefully designed to focus your glutes on the ultimate toning workout and if you’re serious about toning your tush, you can have the best butt using the following simple 5 moves.
So these five moves will change the way your back looks like in a few weeks, and all you need is just to be persistent during the workout to achieve the desired results.
1. Wall Sit for Perfect Butt
So, you need to start with your back against a wall with your feet shoulder width and about two feet from the wall and then slowly slide your back down the wall. That’s until your thighs are parallel to the ground.
Then you need to adjust your feet if you need to so that your knees are directly above your ankles and next to keep your back flat against the wall and then you need to hold the position for 20 to 60 seconds, then rest 30 seconds, and you need to repeat the exercise three times. Later you can increase your hold time by five seconds as you increase your strength and you may feel a burning sensation in the quads. But if you have pain in the knee or kneecap you need to stop the exercise.
2. Donkey Kick for Perfect Booty
First, you need to get on all fours with knees below hips and wrists below shoulders and then keeping core engaged. And that’s hips and shoulders square to the floor, right leg bent, and right foot flexed and then slowly lift right leg until thigh is parallel with the floor and lower to starting position. So, you need to do 12 to 15 reps and then switch legs to complete set.
3. Tip Toe Squat for Round Butt
You need to stand with feet slightly wider than hip-‐width apart and toes turned out with hands on your hips and then to raise up onto your toes. And then squat down until your thighs are parallel to the floor keeping your chest up and shoulders back. Next, you need to pop yourself back up to your starting position while remaining on your tip toes and perform this move for 60 seconds.
4. Glute Bridge to Tone Booty
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.
5. Marching Hip Raise for Perfect Butt
You need to lie face up on the floor with your knees bent and your feet flat on the floor and then you need to raise your hips. So your body forms a straight line from your shoulders to your knees and next you need to lift one knee to your chest. And then lower back to the start, and lift your other knee to your chest and you should continue to alternate back and forth.
6. Rolling Squat
This can be done as an endurance exercise. It also helps activate the ab and core muscles.
Do a normal squat then at the bottom, lie on your back, lift the legs up and thrust your hips off the floor. Then quickly place feet on the floor and rise to start position. You can use your hands to push off the floor if you don’t have enough momentum.
Source: Train Hard Team