Best Lower Back & Butt Workout
January 18, 2022 | Bodybuilding and Fitness Nutrition | No Comments|
In today’s article, we present to you an amazing combination of exercises that target the lower back area and also will help you tone your butt.
According to celebrity trainer Anna Kaiser, increasing the intensity of your cardio and strength-training program is a great start. Anna’s other piece of advice?
“Put down the fork. No one needs to be eating five bowls of pasta a week and think that they’re going to get rid of [fat] if they’re doing 500 leg raises. It’s just not going to happen.”
- First, you need to stand in front of your bench or a chair and place your right foot in the center of the seat and with your hands, hold a barbell behind your head, right above the shoulders, so this is the starting position.
- Then step up onto the bench and bring your left knee forward and up.
- Next, you need to lower yourself back to the starting position, with the foot landing quietly. And then switch legs and repeat to complete one rep.
- You need to do 3 sets of 20 reps on each leg.
Side Lunge to Curtsy
- If lunges are new to you, don’t add dumbbells to this exercise until you are comfortable with the leg positions:
- Holding a five- to 10-pound weight in your left hand, side lunge to the right bringing your left hand to your right foot. Lower your booty as much as possible. Keep your toes pointed forward and your right knee bent to no more than 90 degrees.
- Push off gently with your right foot and come into a curtsy position with your right leg crossing behind your left as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
- Repeat by stepping immediately into a side lunge from the curtsy. Once you have completed 15 reps, switch sides. Do three sets total.
Elbow Plank With Donkey Kick
- Start on all fours, but support your body using your elbows.
- Lift and extend one leg as high as you can and hold it in the air for 10 seconds.
- After that repeat the exercise with the other leg.
- Repeat the same movement for 10 reps on another side.
Plank Booty Leg Lifts
- These plank booty leg lifts work out your tush and the back of your thighs at the same time:
- Lie on your belly on an exercise ball, and walk your hands out so the ball is underneath your shins. Your hands should be underneath your shoulders.
- Draw your navel toward your spine to engage your abs, which will help keep your spine straight and your body stabilized.
- Lift your left leg up into the air, and then slowly lower it back toward the ball, but don’t let it touch. This counts as one repetition. Keep your pelvis level throughout your reps.
- Complete three sets of 10 to 12 reps with the left leg, and then repeat with the right.
- Because a wider stance will automatically emphasize hamstring and glute work, you need to stand with your feet a step more than shoulder-width apart, and then you need to utilize the weight of a barbell or dumbbells.
- And if you want to make the exercise more difficult, tighten your abs and squat down until your thighs are parallel to the floor.
- Next, you need to slowly stand back up and then you need to repeat for two sets of 10 squats each
Side Saddle Leg Lifts
- Lie down on a side bend your right leg and hold your head with your right arm.
- Streight up your left leg and lift it up as much as you can.
- Lower back your leg without touching the floor and repeat the process.
- After you finish repeat the exercise on the opposite side.
- First, you need to lay with your back towards the ground and your knees bent.
- Then you need to plant your feet firmly on the ground and then your feet should be a little more than a hip’s width apart and should sit parallel to your knees.
- Next, you need to place a light dumbbell or plate on your hips and lift them off the floor by tightening your glutes, thighs, and abs and if you’re new to working out, try the exercise without the use of weights.
- Then lower down the starting position, keeping your hips slightly above the ground.
- Lie on the side, legs stacked and knees bent at a 45-degree angle.
- Use your top arm to steady your frame. Now, engage your abs by pulling the belly in to help you stabilize the spine and pelvis.
- Raise the upper knee as high as you can, but don’t move the lower leg off the floor.
- Pause and get back to the starting position.