Sometimes it does not matter how good and firm the rest of your body is, because if you suffer from droopy, squishy or cellulite-covered glutes then you will need some things to repair emergency situations and not only will you need a workout-focused on butt, but that will give you the confidence to go out to the beach with confidence, knowing that your butt looks good.
Do these 8 glutes-focused exercises that will provide you with the butt that you deserve.
So, the Workouts are:
– Also from these great glute workouts, you can perform two kick-butt workouts as follows:
1. Workout A
You need to do:
-Squats – 3 x 15
-Box Jumps – 2 x 12
-Stiff Legged Deadlift – 3 x 12
-Kick Backs – 2 x 15 (each leg)
2. Workout B
You need to do:
-Deadlift – 3 x 15
-Lunges – 2 x 15 (each leg)
-Hip Thrusts – 3 x 12
-Two Way Butt Kicks – 2 x 12 (each leg)
You need to start with your feet shoulders width apart and ensure your back is arched and then you need to hold your hands out directly in front of you. Then palms parallel to the ground and slowly bend your knees and lower your body until your thighs are parallel with the ground. Next, you need to keep your back straight. Avoid bending throughout the movement and don’t worry if you can’t get your thighs lower than parallel to the ground to star, that can be your goal over time. Also, don’t sacrifice a straight back and good posture by trying to go too low too soon and after a month of doing bodyweight squats, you will be ready to add some resistance.
Actually assigning weight to your workout will allow you to shape, firm and tone your muscle and the movement is performed in the exact same manner as above. But except that you perform it inside a squat rack with an Olympic bar placed across your back at the trapezius muscles and make sure that you are looking up as you descend into the movement and do not bounce in the bottom position.
2. Box Jumps
Start with your feet shoulders width apart and ensure your back is arched and then hold your hands out directly in front of you palms, parallel to the ground, and you can also add weight, but as you progress by holding a book in your outstretched hands throughout the movement. Then you need to slowly ben,d your knees and lower your body until your thighs are parallel with the ground and keep your back straight and you also need to avoid bending throughout the movement.
So, first, you need to stand with your feet between hip and shoulder width apart and then squeeze your shoulder blades together. And then keep your lower abs drawn in, so this will keep your spine in a neutral position and then with a barbell in front of you, bend your knees and push your hips back, you need to keep your head and chest up. Next with your knees and hips square and pointing forward, you need to take hold of the barbell at slightly more than shoulder width apart, using an overhand grip and putting your weight through your heels, you need to push through your feet. And then straighten your knees and bring your hips forward and bring the barbell close to your body and you need to keep your head up during the movement. And your shoulders need to be back in the standing position and then pause at the top. Then return to the start position by bending your knees and pushing your hips back and down.
You need to stand with feet shoulder width apart and hands on hips and take a large step forward. And then planting your heel first, you need to keep your back upright and straight throughout the movement, so you move into the lunge concentrate on keeping your hips facing forward. Next, you need to be in the forward position your front leg should be at a right angle and your rear knee should almost touch the ground and then drive back with to front foot, returning to the start position. Also, as you gain confidence and strength you can add resistance by holding light dumbbells in your hands.
5. Straight Leg Deadlift
First, you need to stand with your feet between hip. Then shoulder should be width apart in front of a barbell and then bend over and grab the bar with a shoulder-width grip. Next, you need to stand up to bring the bar up to your mid-thigh level and then as you rise, retract your shoulder blades and lock out your knees. Then from this top position, you need to lower the bar, keeping your legs straight and the bar close to your body and how to drive through your heels. You need to flexing your hamstrings and glutes to bring the bar back to the starting position.
6. Kick Backs
You need to position yourself on the floor on your knees and forearms and then raise one knee slightly off the floor and squeeze with your glutes as your drive that foot towards the ceiling. Then you need to keep the core tight and look forward throughout the movement, so this exercise can also be done with resistance. And that’s you can place a small dumbbell in the rear crook of your knee and bring your calf back to hold it in place and alternatively, your gym may have a cable machine on which to do this exercise.
7. Hip Thrusts
So, first, you need to sit in front of a seat or bench with your upper back supported by the bench. And then your arms outstretched and resting on the bench (make sure the bench is stable) and have your legs out in front of you with knees bent. Then you need to drive your heels into the ground as you squeeze your glutes to push your torso up, allowing your core to lift as high as possible and hold for a second to fully contract the glutes. After that come all the way down, so your butt touches the floor. And then repeat.
8. Two Way Butt Kicks
You need to lean on a bench with your arms extended and locked at the elbows and keep your legs together. And then directly under your hips so that your body forms a right angle, keeping just a slight bend in your left knee and extend your straightened right leg directly back and up, squeezing the glutes tightly. Next you need to bring your right leg back until it just about touches the ground and then move it directly to the side and up and then again squeeze your glutes tightly as you do this movement. And you need to do all of your reps on one leg and then repeat with the other.
Source: Team Fitness Training