BEST BUTT TIPS OF ALL TIME

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BEST BUTT TIPS OF ALL TIME FOR A NICE BUTT

If you want a nice butt, which we all do. Here are some of the best butt tips of all time. They are the top tips from trainers, sports medicine doctors and instructors. Try them and you won’t be disappointed. The results: Nice Butt!

USE WEIGHTS

Use weights with your workout and not just your body weight. It will maximize results in shorter time. “You’ll work your glutes harder and burn more calories,” says Tom Holland, an exercise physiologist and author of The 12-Week Triathlete. Place a body bar or barbell across your shoulders, or hold dumbbells. (Eventually increase the weights for more resistance)

30 SECOND RULE

When exercising, try doing the 30 second rule. During your exercise hold at the lowest point of your move for 30 seconds. This will help your workout and allows you to take an extra-deep contraction through your glutes and core and stabilize your spine before lifting back up.

DO YOUR BUTT WORKOUTS SLOW

Do your butt workouts slow and do not rush through them, you will not maximize your results if you are swinging your weights and going through your exercise as fast as you can. Take each movement slowly. For example; take 4 counts to lower into a squat and then 2 to 3 counts to come up. Your muscles will have time to cully contract and maximize each move.

WORKOUT MOVTIVATION

Use whatever workout motivation to keep you consistent. Just looking at yourself in the mirror and wishing for a nicer butt is not going to work. Inspire your self and look at photos, positive reinforcement or whatever motivates you to do your workout.

DO MINI-WORKOUTS ALL DAY

This is so easy to do and it will give added results. Do mini workouts all day, either if your sitting down in front of the TV and your do some squats, or you do lunges to the kitchen. My favorite is I do an exercise after each time I use the restroom. I will do 20 squats or 20 plie’s, etc. in front of the mirror and it only takes less than 60 seconds. At the end of the day, I will have done over 100 of these exercises and it only takes and extra 60 seconds.

TONE WHILE YOU WALK

Tone your butt while you walk. With each step, when one leg extends behind you, keep your heel on the ground as long as possible. When you do lift your heel, roll through the foot, then push off with your toes. You’ll feel your glutes contract with every step. Do this when walking or on the treadmill, just contract your glutes to tone your tush!

SHOW YOUR BUTT

Yes, when working out wear clothes that show of your butt, the star of the Renew You Sleek & Lean DVD, had the best piece of advice a few years ago: “If you’re targeting a body part, make sure you can see it in the clothes you wear.” It’s motivating to see those muscles working while you sweat! Focusing on your butt? Wear yoga pants or tight-fitting shorts. this will motivate you to get a nice butt.

Go here for more reading and best butt workouts

 

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GET RID OF YOUR LOVE HANDLES FOR A NICE BUTT

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 best butt workouts

GET RID OF YOUR LOVE HANDLES FOR A NICE BUTT

When your working out and exercising trying to shape and lift your butt or even trying to make your butt bigger. One nice butt tip is: If you get rid of your love handles, it will make your butt nicer, more shapely and your butt will look bigger. If you have love handles or muffin tops, it adds weight and dimension to your lower waistline and the upper sides of your hips creating a boxier shape. By toning and removing this area will get rid of those pesky love handles and  thin your waistline creating a more hour glass shape and enhancing the way your butt looks.

The obliques is the muscle that is responsible for your love handles or muffin tops. Your obliques are located along the sides of your abdomen, from the tip of your hipbones and they ends at your rib cage. If you strengthen them, you will shrink those pesky love handles and slim your waist and enhancing a nice butt. Strong obliques are the key to reducing a waistline and forming a hour glass figure.

Get rid of your love handles and your butt will look nicer. Add the below love handle exercises to your current butt workouts to help shape your butt and help give you an hour glass figure. Although we focus on the oblique muscles for love handles, it is important to note; you should emphasize on all four core muscles to flatten and tone your abdomen area which will enhance a more hour glass figure.

SIDE PLANKS

Planks are one of the top love handles exercises. They will strengthen and tone the abdominal muscles, hips, and back. When working on your planks always remember to tighten up your abdominal muscles. This is great for the sides, and your love handles. Start off getting on the floor on all fours position. Hold yourself up by the front portion of your feet and your arms  extended straight down in front of you towards the floor. Now go to your side holding your body weight up with one arm. If this is too hard for you then you should try placing one leg in front of the other for more balance.  With the arm that you aren’t using to hold yourself up with,  reach down underneath your side and then extend it back up straight towards the air. (see picture) Keep in mind that you want to keep your entire body and core straight and stay focused.  Repeat this exercise in multiple reps, and then switch sides.

For more love handle exercises read: Exercises on How to lose your muffin tops. From flat tummy workouts.

 

 

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WALKING FOR HEALTH

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WALKING FOR HEALTH

Is walking just as healthy as running? It’s actually better for you, and here’s why; Walking provides all the advantages as running does, strengthening your muscles, circulation, immune system and your body’s ability to breakdown harmful blood fats and stress hormones without the risks to your joints. Research has shown that brisk walking can also help cut down diabetes by a quarter. But will walking burn fat? Without a doubt it will, the most effective exercises are the ones that usually last a long time, at least 30 minutes at mi-level intensity. Because a 30 minute walk is easier to keep up than a 30-minute run, beginner walkers lose even more fat than newbie joggers.

To build up your walking intensity, steadily increase the amount of time you walk, for example; from 15 minutes (the bottom limit) to 25 minutes. Then increase the number of your walks from doing 25 minutes three times a week, ramp it up to two 20 minute walks and two 40-minute walks per week. Finally, increase your pace. First, include faster paces of 60-90 seconds, followed by equal length intervals at a slower pace. Allow the exertion during faster periods to get so high that you can only do two steps per breath.

These intervals are key: They are scientifically proven methods for upping your calorie and fat burns. In time, you may want to start jogging, and when you try that higher gear, make sure to follow the fundamentals of proper running form found below.

RUNNING FUNDAMENTALS

  1. Keep your eyes focused on the ground 10 yards ahead of you
  2. Pull in your chin and stretch your neck up
  3. Lift your chest
  4. Lower you shoulders slightly and pull them back a little
  5. Pull in your belly and tighten it a little
  6. Cock your upper and lower arms at a fairly sharp angle
  7. Hold your hands in loose fists
  8. Move your elbows parallel with and close to your body
  9. Land lightly between heel and mid-foot
  10. Plant your feet beneath your hips.

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GET A GREAT BUTT

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Get a great butt! Try these butt exercises for a firm tone butt.

From seventeen magazine.

get a great butt

 

NICE BUTT WORKOUT VIDEO

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Here’s a great butt workout video targeting your buttocks, it’s simple and quick to learn. You can do the workout at home. You will need dumbbells. TIP:In the video, one of the exercises requires a towel to slide on a hard floor, if you have carpet you can substitute the towel for a paper plate which just as good.

NICE BUTT WORKOUT VIDEO

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NICE BUTT WORKOUT MOTIVATION

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nice butt workout motivation

Drinking 2 cups of water before meals can make you lose an average of 4.5 more pounds than if you don’t.     -Women’s Health

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EXERCISES TO LIFT THE BUTTOCKS, 5 WAYS

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Here are 5 Exercises to lift the buttocks if you want to tighten and give your bum a little lift. These 5 of the best butt workouts target the buttocks to tone, shape and lift the buttocks. Just remember with a proper diet and exercise you will see results much faster. Especially if you want to tone or banish the cellulite, you will need to reduce your fat intake which will help reduce the fat though-out your body as well.

Do this butt workout 3 times a week and increase the reps if you don’t feel soreness. Also, it’s important to change up your workouts and exercises frequently so your muscles don’t get immuned to the workout, plus you will see results much faster with frequent changes.

FRONT LUNGES

Front lunges are one of the absolute best and effective exercises for your buttocks. Begin with standing up straight with your hands on your hips. Take a big step forward with one leg, bending at the knee, until your knee is at a 90 degree angle. Step back. Repeat  this 15 times with each leg.

SIDE LUNGES

This is similar to the front lunge, instead of stepping directly forward with one leg, you go forward and to the right (with your right leg) and left with your left leg. It’s a little hard to keep your balance.

BACK LUNGES

Again, these are similar exercises to the front lunge, but instead of stepping forward, you will step backward. (Do the same thing as the front lunge, but go backwards) You might have to do these a little more slowly than the front lunges to avoid a fall, at least at first until you get your balance.

SQUATS

Very popular, effective and easy to do. Stand with your hands and arms straight in front of you,  keeping your back straight, squat as though you’re going to sit in a chair behind you. Stop when your thighs are level with the ground, and your knees are bent at a 90 degree angle. Do 20 reps

LEG LIFT

On the floor, lie on your back with your legs straight and raise one leg straight in the air. Try not to bend your knee! Next, with your arms and hands flat on the ground, raise your hips off the ground. Hold for five seconds. Repeat ten times with each leg. Your should feel the burn and this exercise works out your core as well.

RUNNING

Yes running! Running isn’t just for cardio, but it firms up the butt. Take a look at runners, they have great firm butts. If you really want a challenge, run and do sprints up a hill, that really works the butt muscles.


 

10 WAYS HOW TO MAKE YOUR BUTTOCKS BIGGER

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how to make your buttocks bigger

How to make your buttocks bigger

If you want a fuller, rounder, bigger buttocks there are a few things you can do to shape up your butt and make it bigger. Below are 10 ways how to make your buttocks bigger. So if you happen to have a flat butt, try these tips out and if anything, it will get you a nice butt, toned and firm!

1. USE HEAVIER WEIGHTS

Begin with at least 10 pound dumbbells and 10 pounds may be good to start off with but eventually, you’re going to need heavier weights than just 10 lbs. Increasing your weight will help you to get the butt you want, or to get it bigger. You will need to continuously beat your last butt workout by continuously using heavier weights with your butt workouts, more sets and/or reps every time you workout to make your butt bigger. Remember heavy weights create bulky muscle, so the theory is to develop your butt muscle with heavier weights for the bulk oppose to just toning.

2. RUN UP A HILL

Running up a hill as fast as you can helps to develop the butt muscles, the steeper the better and the faster you run the better.

3. HIP THRUSTS

Hip thrusts are a good exercise for the buttocks. You will need a workout bench or some type of platform that is about 20 inches off the floor. Sit on the floor and lay your upper back and shoulders on the bench with your knees bent and your feet are flat.  Thrust your hips upwards where your body is straight and squeeze your buttocks, hold for 2 seconds then bring your hips back down to sitting position and repeat. Do at least 20 reps

4. DUMBBELL SQUATS

A popular butt exercise and lifts the butt! Do your regular squat but add dumbbells. Hold a minimum of 10 pound dumbbells in each hand and do a minimum 30 squats. Keeping your back straight. Increase your weight or reps the next time your workout.

5. INCREASE WEIGHT OR MORE REPS EACH WORKOUT

The secret is: No matter what the butt exercise is, increase the weight or do more reps each time you workout. If you have to keep a log, then do it. This will help make your butt stronger every time you workout and develop the butt muscles. Don’t fall into the trap of using the same amount of weights and reps each workout because you want to bulk up the muscle and not just tone it, by doing this you will need to add weights or reps each time. Beat the last workout! Just be careful with the weights and don’t strain your body.

6. WALKING LUNGES

Walking lunges are a great exercise for your butt and very effective, but you should add dumbbells to them as well. Do a minimum of 20 reps.

7. EAT MORE PROTEIN

Yes eating more food in general will get you a bigger but it will be more fatty which you don’t really want. For a bigger butt, you want to eat the right foods like more lean protein, whole wheat breads or pasta, veggies, fruits, nuts, and yogurts. The problem with this is you also may gain weight in other areas because you just can’t dictate where your extra weight will go. So take caution here!

8. KICKBACKS

An excellent butt exercise. Get on all fours, on hands and knees on the floor with your back parallel to the ground. In a controlled motion, thrust one of your feet backwards as though you are kicking. Flex your butt while doing this, when your leg is fully extended back behind you. Return to the start position and repeat with the opposite leg. Do at least 20 on each leg. Then eventually you can add weights such as ankle weights.

9. IMPROVE YOUR POSTURE

Keep your back straight and your shoulders back, arch your lower back. This will help make your butt  a little more prominent, and the good news is,  it will  also slim your torso a bit and make your chest look bigger. When your torso looks slender, it makes your butt look bigger. In addition, sticking your butt out with a straight back when you’re walking is good for posture, strengthening your core muscles which they support your spine.

10. WEAR HIGH HEELS.

Yes, wearing high heels will make your butt more perky, it also encourages butt-emphasizing posture as described in the previous step. Try it, stand sideways in front of a mirror and get up on your tippy toes or put on some high heels and see how it makes your butt look perkier. (It also make your legs look more toned). The higher the heel, the more pronounced the butt.

JENNIFER LOPEZ BUTT WORKOUT

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Gunner Peterson’s butt workout for Jennifer Lopez to tone the buttocks- Here’s Jennifer Lopez’s butt workout by her trainer Gunner Peterson from Fitness Magazine. It’s easy and you can do them at home. The workout targets the buttocks and obliques.

Jennifer Lopez the singer, actress, dancer, designer, and mother of twins has a butt that inspires other women all over to do lots of squats and lunges. We know you want to know how she gets her body and toned buttocks. Here are the exercises from Jennifer Lopez’s trainer to get her butt and toned body. From Fitness Magazine.

Gunnar Peterson, Jennifer Lopez’s trainer, gave  this exercise to work your butt and obliques.

The exercise: Twisting lunge

best butt workoutsA. Stand with feet parallel, arms at sides. Take a large step backward with left foot.

B. Turn so your upper body faces all the way to the left, and pivot both feet so your left foot faces forward and your right foot faces out (heel of left foot is perpendicular to right). Lower hands toward floor over left leg, being careful to keep left knee in line with left ankle. Pivot back to center and repeat on opposite leg. Do 12 to 15 reps; switch sides.

Peterson also gave us this exercise to sculpt your entire body like J.Lo. This one move works your arms, core, legs, and butt.

Stand with feet shoulder-width apart, holding a 5- to 10-pound dumbbell in each hand, elbows bent best butt workouts90 degrees, with palms facing forward. Keeping chest up, squat down. As you lift back up through glutes, twist body to the left, allowing feet to pivot so that right heel lifts off the floor. At the same time, press dumbbells overhead. Return to start. Switch sides and repeat. Do 16 reps, alternating sides. Do 3 sets.

Try Cardio

“Focus on cardio that uses your whole body to challenge more muscles and burn extra calories in less time,” says Peterson. Try rowing. “It’s easy on joints and works every muscle,” he says.

NICE BUTT WORKOUT MOTIVATION

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nice butt workout motivation

Saying “Oh I’ve already ruined my good eating today, I’ll just eat crap” is like saying

” Oh I dropped my phone on the floor, I’ll just smash it till it breaks”

NICE BUTT

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Nice butt with best butt workouts NICE BUTT- Many women want a nice butt and there’s good reason, it’s an important asset. When you have a nice butt it looks good in everything. Jeans look great on and dresses look sexy from all angles. Plus, men loves nice butts. Oddly it’s one of the first things many people look at. The biggest problem is many women are not satisfied with their butts and they compare themselves to celebrities. For instance, many women want a bigger butt thinking that’s what most men want and vice-versa, there are many women with big butts that want smaller butts thinking thats what most men want.

The good news is, that’s not all true. All men like different type sizes of butts, there’s not “one” singled out shape, most of them just like nice butts, true some prefer big butts or petite butts, but they generally just like nice butts that are nicely shaped. So if you have a small petite butt and it’s shaped nicely then you have a nice butt, or if you have a large big butt but it’s shaped nicely then you have a nice butt. Different men like different sizes, like anything else. It’s preference.

Now, one thing that most men do like in a nice butt whether it’s petite or big, they do prefer a firm tight butt  as well with a nice shape, they don’t like sloppy, mushy butts with saddle bags or loaded with cellulite regardless of the butt size.  Regardless what size you are, you don’t have to follow the trend ,what’s on TV or want to look like a celebrity. Work with what you have, most important, if you want to put the time into it  you can re-shape your butt through exercising the 3 butt muscles. If you want a nice butt, you can have one through proper butt workouts. Focus on tightening, toning and lifting your butt. All three will give you a nice firm shaped butt that will result in a nice butt.

Below are a few good butt exercises to help lift, tone, firm and shape the buttocks. Do all 6 exercises or pick and choose. Just remember to allow your muscles to rest at least 48 hours for best result so they can repair themselves and become lean muscle. These workouts can be done 2-3 times a week.For more resistance add dumb bells or add more reps.

FLAT BUTTS

If you have a flat butt, the best butt exercises would be to focusing on a workout that lifts your buttocks and shaping. The gluteus maximus which is the largest muscle of your body  should be your target, when exercised and developed as well as the other 2 buttocks muscles, they will lift your buttocks making it look slightly bigger and rounder giving you a nice butt.

 

Hip Raise- Works the butt, abs and hips

Lie faceup, knees bent, feet flat. Squeeze glutes and lift hips off floor for three counts, forming a Nice butt with best butt workoutsstraight line from shoulders to knees (as shown). Hold for two counts and lower to floor for four counts for one rep. Do 12 reps.

 

Power Point- Works the butt, back, abs and hips

Get on all fours, start on hands and knees with back straight, wrists directly beneath shoulders. Take three counts to simultaneously extend left arm and right leg in line with body (as shown); hold for two counts. Switch sides; repeat for one rep. Do 12 reps.

 

The Squat- Works the butt, thighs and hamstrings

This exercise is considered a multi-muscle, multi-joint exercise. Not only does it strengthen the Nice butt with best butt workoutsgluteus maximus, but also the quadriceps (front of thigh) and the hamstrings (back of thigh). It is recommended to execute this exercise with no additional weight or equipment until you feel comfortable doing the exercise properly. To perform the squat, the toe and knees point in the same direction. Bend at the knee and hips as if you are ready to sit back in a chair. Ensure the knees stay behind the toes to protect the knee joint. the tailbone will extend behind you. When lowering your body, keep the hips above the knees and avoid a deep squat. This could put strain on the knees and lower back. Slowly return to the starting position.

 

TONE BUTT

If you want to tone your butt, if you have a flabby loose butt or have problems with cellulite, then you should focus on all 3 muscles equally and do toning exercises. The toning exercises will help tighten and firm your butt.

 

Nice butt with best butt workoutsThe Squat 
The squat is the single best exercises for toning and shaping the butt and thighs. Not only does it tighten and tone your rear but its the #1 overall exercise for building lean quality muscle.

Stand holding hands on hips.  Place your feet slightly wider than shoulder, width apart,fleet slightly angled outward. Back straight, slightly pull your shoulders back, contract your lower-back muscles, take a deep breath and hold it. Looking straight, slowly bend at the knees. Don’t bounce at the bottom, but don’t stop either. Push through your heels to drive yourself back up, contracting your butt strongly and exhaling as you pass the halfway point. Take a deep breath and repeat. You can use dumb bells for more resistance.

The Lunge 
The lunge is another very popular and effective exercise for toning and firming butt muscles and the legs. Position your feet about shoulder width apart, with your feet pointing straight ahead. Pick up a pair of dumbbells (optional).  To begin the exercise, step your left foot forward, keeping your forward leg centered over your ankle. Make sure your knee doesn’t go beyond your toes or you’ll place extreme tension on the tendons of your knee. To help maintain balance, remember to push off with your heels and not your toes. When coming back to the starting position, focus on straightening your knee and hip.  Focus on your back leg to help you balance and your front leg muscles as the primary mover. Work one leg at a time rather than alternating between one leg and the other. Do 10 reps, then switch legs and repeat. For more resistance, add more reps.

 

Butt Kickback
Another popular exercise for the buttocks. Get on your hands and knees on the floor.  Keeping your head up, lift your right leg back and up until your foot is higher than your head. Squeeze your butt and slowly lower your leg back to start position. Perform the same with your left leg, and repeat. Do 10 reps on each leg.

BEST BUTT WORKOUTS

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BEST BUTT WORKOUTS- Lift, Tone and Firm

The largest muscle in our bodies is the gluteus maximus, it makes up a biggest portion of our butt and it happens to be the laziest muscle. One of the reasons people get flat butts is because of this muscle and instead of working it out, it is sat on all day.  The good news is we can work it out and shape it up. Whether it needs toning, lifting, reducing or making it a bit bigger, there are  butt workouts to help you.

Below are some of the best butt workouts that are effective exercises to help you lift  and get a nice tone and firm butt. This workout targets all three buttocks muscles; gluteus maximus, gluteus medius and the gluteus minimus. The best part of this butt workout, it only takes 8 minutes. That’s it. So 8 minutes  3 times a week. Combine this workout with a low fat diet to reduce the fat intake and you will lose the butt and thigh fat as well, you will reduce the cellulite resulting in a tone firm nice butt.

Do your butt workout 3 times a week, one set for each day. (For example, mon,wed and fri) and let your muscles rest for at least 48 hours for the best results. Your muscles need to rest after exercising so they can repair themselves and develop into lean muscle. There are nine exercises focusing on all 3 butt muscles, you can pick and choose or do all 9 of them. Each set will lift, tone and trim your saddle bags creating a nice 360 degree nice butt.

These proven butt exercises were developed by trainer Kate Albarelli in fitness magazine.

 

DAY 1

BUTT LIFT EXERCISES

Bend and Extend Exercise- Targets gluteus maximus and hamstringsBest butt workouts

  • Stand in front of a chair, bend over and put both hands on the sides of the chair
  • Tuck pelvis, and extend the left leg behind you, foot flexed
  • Bounce the left leg 10 times, (lift and lower it by 1 inch)
  • Keeping your leg lifted, bend knee slightly the do 5 circles with leg clockwise, the counter clock wise. Then switch sides and repeat on other leg.
  • Do 10 reps on each leg

Best butt workoutsSwaying Bridge- Targets gluteus maximus,medius and minimus and hamstrings

  • On the floor, lay faceup  with arms on the sides, and knees bent, feet flexed with heels on floor. Spread legs slightly apart about 8 inches.
  • Lift hips so body forms a line from rib cage to knees. Shoulders stay on floor, then lower and repeat. Do 10 reps
  • Then, when your finished with the 10 reps, lift hips again and sway hips left to right as you squeeze the glutes. Do 20 reps

 

 

Carving Curl- Target gluteus maximus and hamstringsBest butt workouts

  • Lie face down on the floor with head on folded arms. Squeezing a 1 pound dumbbell or rolled up towel behind bent knee, foot flexed. Tuck pelvis to flatten out lower back.
  • Lift bent left leg a few inches off floor, lower. Do 2o reps
  • Switch sides and repeat.

 

 

DAY 2

TONING BUTT EXERCISESBest butt workouts, Nice Butt, How to get a nice butt

Cross Your Legs- Targets glutei maximus, medius and minimus and hamstrings

  • Start on the floor on all fours.
  • Lift bent knee to the hip level so that the knee is pointing slightly out as the hips stay even. (tuck pelvis under so that your back is not overextended) Do 20 bounce reps, lifting and lowering left leg 1 inch.
  • Next, cross left knee behind right knee and then lift it out to left side at hip level. Do 10 reps
  • Do 20 bounces, foot flexed. Switch sides and repeat.

 

Slimming Swirl- Targets glutei maximus, medius and minimus and legsBest butt workouts, Nice Butt, How to get a nice butt

  • Stand with heels together, toes out, holding chair back with right hand. Lift heels (still touching) off floor; bend knees 90 degrees out to sides. (like plie’)
  • Maintaing the plie’, tuck pelvis as your squeeze glutes and the arch your back slightly. Do 10 reps
  • Draw 10 clockwise circles with hips, squeezing glutes to tuck position at 10 o’clock. Do 10 counter clockwise circles; finish with 10 more tucks

 

 

Door Hinge- Targets glutei maximus, medius and minimusBest butt workouts, Nice Butt, How to get a nice butt

  • Standing, bend at hips to rest right forearm on chair back, and squeeze a rolled up towel behind left knee, foot flexed; place left hand on hip
  • Tuck pelvis, lift left knee out to side; bring knee in toward chest and then behind you. Do 10 reps
  • With knee behind you, do 20 press-back-pulses; Bring left leg toward right 1 inch, then back again. Switch side; repeat

 

DAY 3

SADDLEBAGS EXERCISES, SHAPING

Clamshell- Targets gluteus maximus, medius and minimusBest butt workouts, Nice Butt, How to get a nice butt

  • Lie on right side and bend knees 45 degrees so they are in front of you; lift feet 12 inches off floor.
  • With heels together, raise left knee so it points up (clamshell position); lower knee. Do 10 reps.
  • Return to clamshell; keeping left knee raised, extend and then bend left leg 20 times. Return to clamshell, do 10 pulses (lift and lower left knee by 1 inch). Switch sides; repeat.

 

Second Position Pulse- Targets glutei maximus, medius, and minimus, and legs Best butt workouts, Nice Butt, How to get a nice butt

  • Stand with feet wide, toes turned out, left hand holding chair back for support, right hand on hip.
  • Bend knees 90 degrees out to sides and, maintaining squat, open legs wider by pressing knees back 1 inch; then bring them back. Do 10 presses.
  • Lift toes off floor in squat position; do 10 more presses.
  • Finish with 10 presses on toes with heels lifted.

Fly Trap- Targets back; abs; obliques; glutei maximus, medius and minimus; and legs

  • Stand with right hand on chair back for support.
  • Hinge forward at hips, lifting left arm in front of you and left leg behind you (body parallel to Best butt workouts, Nice Butt, How to get a nice buttfloor).
  • Side bend to left at waist, bringing left elbow to left hip and bending left knee. Extend. Do 10 reps.
  • From elbow-to-hip curl position, do 20 pulses, lifting and lowering bent left leg by 1 inch. Hold final rep for 5 counts. Switch sides; repeat.