7 Exercises to a Round and Lifted Butt

| June 13, 2022 | Bodybuilding and Fitness Nutrition | No Comments

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.

JUMP SQUATS

  • 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.

FROG JUMPS

  • 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.

KNEE PUSH-UPS

  • 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.

DONKEY KICK

  • 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.
  • Inhale.
  • 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.

BURPEE

  • 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.

UP-DOWN PLANK

  • 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.

PILATES SWIMMING

  • 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.
  • Do 10 repetitions.