If you are from those who want to tone, tighten and shape their butt, then this article is for you, because we will show you the routine for burning fat that will shape your butt in time, because we already told you how to tighten your abdominal muscles in your living room, so the next sculpted part of the body is butt, then grabs our series of home-based training.
With these six strokes, you will build your muscle while toning the glutens.
What you need is:
• Two weight weights of medium weight, 10-15 pounds
• Yoga material or towel
The routine is: You need to add this circuit to the end of your entire body or cardio training for optimum results and perform 2-3 rounds, 3-5 times a week.
1. Plié Dumbbell Squat
-So, you need to hold the dumbbell with both hands at the top of the weight and then to start in the standing position. And that’s whit feet wider than your shoulders, knees slightly bent, arms straight down and then bend your knees, squatting until your thighs are parallel to the ground. Next lowering the weight toward the ground at the same time and you need to keep your weight in your heels, that’s what suggests Kant for extra stability. Remember you should not come up on your toes and then you need to return to the starting position, standing straight. And this is one rep and you need to repeat 12-15 times.
2. Weighted Dumbbell Lunges
-To do this exercise you need to stand straight and hold a dumbbell in each hand at your side and then to lunge your right leg forward, bending your knee until it at a 90-degree angle. Next, your knee should never come in front of your toes and then return to starting position. And then repeat on other side and if you have the open space, or are outside, feel free to do walking lunges, keeping the weights at your side the entire time, that’s what suggests Kant.
3. Body Weight Squats
-So, standing tall, bring your feet into a hip-width stance and then bend your knees and lower your body until your legs are at a 90-degree angle, or your thighs are parallel to the floor. Then for stability, feel free to keep your arms out in front of your chest, or to clasp your hands together in front of your chest as you lower and then again, you want to stay tight. You need to keep your weight in your heels and you should not come up onto your toes, ever. You need to repeat 20 times.
4. Hip Raises
-So, first you need to lie face up on the floor, knees bent keeping your feet flat and then you need to raise your hips up until your body is in line from your knees to your shoulders. And flexing, or tightening, your glutes at the top of the hip raise is key, that’s what says Kant and also says that you really want to focus on pulsing the muscle in order to make the exercise effective. Then you need to slowly lower your hips back to the floor, this is one rep and repeat 10 times for one complete set.
5. Donkey Kicks
-So, to do this exercise you need to start on all fours. And that’s hands directly under your shoulders, knees under your hips at 90-degree angles and then keeping your right knee in position. Next, you need to raise your left leg behind you, knee bent until your thigh is in line with your torso (or parallel to the floor) and keep your foot flexed. And then reach toward the ceiling, squeeze your glutes and return your knee to the ground. Kant says, that your back should remain flat, not curving or arching as you lift your leg and make sure your leg up in a controlled motion. And you need to be mindful of the muscles you’re using, staying tight throughout the rep and then repeat on right leg. You need to do 15 reps per leg.
6. Dumbbell Deadlifts
-You need to stand straight, feet hip-width apart and then place 2 dumbbells on the floor in front of your feet. Next, you need to bend your knees, lowering your body to grab the dumbbells and then to keep your back straight throughout the exercise and stand up with the dumbbells. So, this is 1 rep. And then repeat the exercise, keeping your weight in your heels and your back straight and then repeat 12 times and for the best, and fastest, results, this circuit should be combined with high-intensity workouts or cardio sessions 3-5 times per week to burn fat while building muscle, that’s what says Kent.
Source: Team Fitness Training