Shape And Tone Your Butt In Just 3 Weeks

A beautiful figure cannot be imagined without a curved and firm butt and it is not necessary to go to the gym, because these effective exercises can be made at home.

As you try to shape your body in perfect shape, you get self-confidence, and also by tilting the back of the buttocks, you will make your body stronger for your active lifestyle, such as whether you are running, cycling, dancing, climbing, swimming or playing. This challenge below does not require equipment, you need to separate a few minutes for each day and is simple enough.
This challenge that we will show you in this article is composed of five basic exercises that work on your glutes and thighs.

How to do:

-Without exercise, you should increase the number of sets you do on each exercise, up to three sets of 15 reps for each exercise.
-You need to follow the explanation of how to do each of the five exercises,
-And if you feel that the challenge is sometimes too easy, it makes it difficult to increase the number of repetitions, or repeat the circuit again.

-Single-Leg Squat

How to do it:


Your starting position in this exercise is that you need to standing firmly with both feet together. And then you need to put weight on your left leg and lift your right leg into the air in front of you and next, you need to bend the left knee into a squat. Then keeping the leg lifted and straight and you need to straighten the leg to complete one rep.

-Pulsing Plié Squat


How to do it:

The starting position in this exercise is that you need to be in a wide squat with heels directly below your knees and toes turned out. Then keep your hands on your hips and your shoulders over your hips and you need to hold this position and then to pulse quickly lowering and raising your hips one inch to complete one pulse. Remember two pulses complete one rep.

-One-Legged Reverse Plank Bridge

How to do it:


The starting position in this exercise is when first you need to sit with your hands behind you and then to press the heels of your feet and hands. And then you need to raise your pelvis off the floor and raise the right leg into the air. Next, you need to lower your pelvis toward the ground and keeping the arms straight and leg raised. And then you need to lift it back up to complete one rep.

-Superman Lift

How to do it:


First, you need to lay on your belly and engaging your abs and then to extend your arms straight out in front of you and legs behind you and this is the starting position. Next you need to lift your arms, legs, and chest off the floor as high as you can and then extend the fingertips away from the toes. And then you need to lower the legs, arms, and chest to one inch above the ground, so that complete one rep.

-Donkey Kick

How to do it:

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For the starting position, you need to be on all fours, with your knees directly under your hips and your hands directly under your shoulders and then keeping your right knee at a 90-degree angle, slowly raise your right leg behind you bringing your thigh parallel to the floor. Next you need to keep your back perfectly still in a neutral spine and then to pulse your flexed foot toward the ceiling by squeezing your glutes, with small and controlled motion. And then whit returning to the starting position you complete one rep.

The 3-Week Plan


Adhere to this 21-day plan given below, so that every other day is a rest, to restore muscles, which become stronger, and if the exercise is performed with one leg at a time, do the same number of repetitions on each side.


Source: Team Fitness Training

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