Are you doing squats? If the answer is yes, that’s great. But, let’s change that for a while and try these seven exercises we’ve put together to target the glutes and hamstrings. Let’s start! These exercises will give you a fitter, firmer butt.
Start standing with your feet together, arms bent, and hands clasped behind your head.
Jump your feet out and when you land, immediately crouch down, keeping your arms where they are.
Extend your legs and jump your feet back to the starting position, immediately jumping back out.
Complete 3 sets of 12 repetitions.
You have to stand up with your arms towards the ground.
Next, squat down keeping your torso upright and your head raised. This will be your starting position.
Next, you have to jump up as far as you can.
When your feet come into contact with the ground, you have to absorb the impact with your legs. And then jump back.
Perform between 10 and 15 jumps.
First, you have to start in the same position as a push-up.
Next, keep only your knees in contact with the ground as you press up, lifting your upper body.
Go down to the starting position, that will be one repetition.
Perform between 10 and 15 repetitions.
Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Bring your spine to a neutral position and draw your shoulder blades down and back.
Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
Complete 10 reps on the same side, before repeating the remaining reps on the other side.
Stand with your feet hip-width apart and your arms at your sides.
Lower into a squat position with your hands flat on the ground in front of you.
Push your legs back to the push-up position and lower your chest to the ground.
Return to position two, pushing both feet forward to return to a squat.
Jump up and raise both hands above your head.
Do 10 repetitions.
Begin this exercise with a full plank.
Then you have to put the right forearm on the mat and then the left, reaching a plank with the elbow.
Then put your right hand on the mat, and straighten your right elbow.
Do the same with your left arm to return to a full plank.
Do 10 repetitions.
You have to lie on your stomach with your legs straight and together.
Stretch your arms straight above your head.
Next, contract the abdominals, and try to support yourself only with the abdominal area.
At the same time raise your right arm and left leg, while lowering your left arm and right leg.
Then do the opposite; Raise your left arm and right leg, while lowering your right arm and left leg. You will have completed one repetition.