4 Moves That Really Works Your Butt
Most people who exercise and perform certain exercises are sometimes unaware that these exercises target certain muscles of the body, but they also trigger the buttocks.
The big buttock muscle plays a big role in the process of keeping the human body stable and engaging during every physical activity they perform.
But sometimes it is necessary to pay special attention to this area of the body.
For the exclusive tightening of the buttocks, we will offer you a program consisting of 4 simple exercises.
Follow the detailed instructions for each exercise and perform each exercise correctly to achieve effective results.
-
Single-Leg Glute Bridges – 3 sets of 12 reps with each leg
Target: – The area that connects your glutes with hamstrings and will create a nice ‘cup’ in your butt.
Starting position:
Laying down on your back.
Instructions:
- Place feet flat on the floor and bend your knees
- Make a movement by raising your left leg in a straight position and above you, pointing your toes to the ceiling. Be sure that your left knee is at the position over your left hip.
- Hold this position for about 10 seconds
- Return to the starting position.
Make 3 sets of 12 repetitions for each leg.
-
Single-Leg Donkey Kicks – sets of 20 reps with each leg
Target: The upper part of your hamstrings and encourages stability to your core.
Starting position:
Place your body into a plank position (on your all fours), – your hands need to be under your shoulders and your knees under your hips.
Instructions:
- Bend your left knee forming an angle of 90 degrees.
- Flexing your right leg, raise your left knee up to the level of the hip
- Start lifting from your butt and stop with the movement when your leg will be lowered and about one inch off the ground.
Make 2 sets of 20 repetitions for each leg.
-
Single-Leg Kickbacks – 2 sets of 20 reps with each leg
Target: The entire legs starting from the calves, quads, and hamstrings.
Starting position:
Plank position (on your all fours) – your hands need to be under your shoulders and your knees under your hips.
Instructions:
- Raising your left leg, flex your feet imitating that you are kicking something behind you with it.
- Straighten your leg
- Return to the starting position.
Make 2 sets of 20 repetitions with each leg.
-
Single-Leg Lunges – 2 sets of 8 reps with each leg
Target: True way to workout both your legs at once. It also testes flexibility and balance and stabilizes the core, as well as the lower body part.
Starting position:
- Standing on both your legs with the feet on a distance of your hips.
- Instructions:
- Make a movement by stepping out to the right and perform one big step.
- Bend your knees and push your butt to the side so that you will perform a side lunge.
- Keep your core tight and lifted.
Make 2 sets of 8 repetitions with each leg.
Sources: www.self.com