5 Moves That Can (Really) Lift Your Butt

It is time to start studying practical exercises to lift the buttocks.

If you are going to spend a lot of time on the Internet looking for suitable exercises to lift the buttocks or how to have an ideal butt in a week, it is necessary to remember that there are no magical exercises.

All you need is hard work and you will achieve the desired result.

That is why we have prepared a workout that is very effective and can lift the buttocks, strengthen the gluteal muscles and give them an ideal shape in a very short time.

These exercises that we have prepared are not difficult and you can easily do them at home without any help.

Plank with leg raises

• You want to start in a plank position with your shoulders aligned above your wrists, and your body needs to be in a straight line between the top of your head and your heels.
• Then raise your right leg and bend your knee 90 degrees, bringing your heel toward your butt, and with your foot flexed, squeeze your buttocks.
• Then you have to lift your right heel towards the ceiling as high as you can.
• Next, pause, and then you have to bring your right knee back to meet your left knee to complete one repetition.
• 2 series with between 20 and 30 repetitions each and with each leg.

Single Leg Deadlift

• First, you should stand on your right foot with your left leg bent in front of you, knee at the hip, then squeeze your buttocks as you slowly bend forward. Next, you should extend both hands towards the ground as you extend your left leg back.
• Pause, then return to the starting position with control to complete one rep.
• 2 series with between 20 and 30 repetitions each and with each leg.

Dumbbell Step Lunge

• You should place a step or box behind you, stand up and place your right foot on top of the step.
• You have to bend your knees and lower your hips until your left thigh is parallel to the ground.
• Then return to the starting position and repeat, then switch legs.
• 2 series with between 20 and 30 repetitions each and with each leg.

Donkey kick

• Get on all fours first and place your hands under your shoulders and knees under your hips.
• Then kick back with one leg and squeeze your glutes.
• Then you have to bend the knee, lower the leg and repeat. And then switch legs.
• 2 series with between 20 and 30 repetitions each and with each leg.

Step-up with dumbbells

• Place a box or step in front of you and stand up, step on the box with your left foot and lift your right knee.
• Next, you must go down with your right foot and alternate legs until you complete the series.
• 2 series with between 20 and 30 repetitions each and with each leg.