Butt Enhancement Exercises

Save

In order to achieve a well-shaped butt, you will need to commit to exercising at least three times a week for 30 minutes at a time. Over time your glutes will improve and you will gain endurance that is useful when running or engaging in laborious physical activity. Ask for help when trying out new exercises to avoid injury. A professional trainer can help you start your new regimen right away and appropriately increase the difficulty based on your progress.

Single-Leg Pelvic Lift

According the Men's Health, this exercise enhances your hips and provides strength in your legs. Lie on your back with your arms on your sides. Bend your knees at a 90-degree angle and put your left ankle on your right knee. While in this position, lift your back and hips off the ground with your right foot still flat on the ground. Stay in the elevated position for two seconds and lower your body back to the ground. Repeat this 12 to 15 times, and then switch the position of your legs so that your right ankle is on your left knee. Do one set of 12 to 15 repetitions, and repeat until you've completed two sets of 12 to 15 repetitions for each leg.

Butt Lifter

Lift sagging hips with a butt-lifting exercise. Lie flat on an exercise mat with your arms on your sides and your legs on top of an exercise ball. Lift your butt off the mat, bend your knees and roll the ball toward you using your feet. If done correctly, the soles of your feet should be flat on the exercise ball. Roll the ball back and put your legs back into the starting position. Complete two sets of 12 to 15 repetitions of this exercise.

Squats

Squats are a basic exercise that enhances the butt. You can modify this basic exercise by adding dumb bells or use a squatting machine that adds weight to your routine. To perform the basic squat, stand up and position your feet so that they are shoulder-width apart. Slowly bend your knees until you are 6 to 8 inches from the ground. While bending down, extend your arms to keep your balance and slowly lift back to the starting position. Repeat this exercise move 10 to 12 times (one set), and gradually increase your sets each time you work out. A modification of this exercise is holding a dumb bell in each hand and lunging forward with your left leg and returning to the starting position, alternating the leg after each set of 12 repetitions.

Related Searches

References

Promoted By Zergnet

Comments

You May Also Like

Related Searches

Check It Out

This Is the Beauty Routine of an Ex-Pat in China

M
Is DIY in your DNA? Become part of our maker community.
Submit Your Work!