The glutes and legs are the largest muscle in a person’s body. If you want to get them into shape then it’s time to take out these 5 exercises carefully designed to focus your glutes on the ultimate toning workout.
So these five moves will change the way your back looks 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
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.
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.
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.
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.
Do 12 to 15 reps and then switch legs to complete the 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.
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 tiptoes and perform this move for 60 seconds.
4. Glute Bridge to Tone Booty
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.
Then lower back to the start, and lift your other knee to your chest and you should continue to alternate back and forth.