TAKE YOUR BUTT TO A SHAPELIER SIZE WITH THESE 10 MOVES

| September 26, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Are you looking to sculpt and shape your booty into a shapelier size? Look no further! In this article, we’ll explore 10 effective moves that will help you take your butt to the next level.

Whether you’re aiming for a rounder, firmer, or more lifted derriere, these exercises are designed to target your glutes and give you the results you desire.

Exercise 1: One-leg steps

  • Stand next to a bench with your back straight.
  • Place your hands on your waist or hold one or two dumbbells at chest height.
  • Place one leg at a 90-degree angle and place it on the bench, keeping the other leg straight and firmly planted on the ground.
  • Drive the weight of your body through the heel of your left leg and simultaneously push your right foot.
  • Pause and hold the weight in the air for a second.
  • Slowly return to the starting position and repeat on the other side.
  • Do 12 to 15 repetitions on each side.

Exercise 2: Plié Squats

  • Extend your feet with your toes facing out.
  • Start bending your knees, squatting as far as you can reach.
  • Push up through your heels, squeezing your inner thighs and glutes at the top.
  • Complete 3 sets of 12 repetitions.

Exercise 3: Dumbbell Deadlifts

  • Hold a dumbbell in each hand.
  • Bend your waist and flex your knees a little, letting the dumbbells carry close to the ground.
  • Go up to the starting position. That’s a repeat.
  • Try to do between 10 and 15 repetitions.

Exercise 4: Dumbbell Lunge

  • Stand with your feet hip-width apart while holding a dumbbell in each hand at your sides.
  • Extend one leg back while leaning forward until your body is parallel to the ground, extending your arms toward the ground.
  • Return to the starting position.
  • Repetitions: 12 to 20 repetitions with each leg.

Exercise 5: Squat with side kick

  • Stand with your feet slightly wider than shoulder width apart and your chest raised.
  • Extend your hands in front to help maintain balance.
  • Lower your body down, so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
  • When you do it, let go, lean to one side and release a side kick. This is a repeat.
  • Do 12 repetitions on each side.

Exercise 6: Superman

  • Lie face down on the floor with your arms and legs extended.
  • Raise your chest and legs off the ground as high as possible. Keep your neck neutral.
  • Return to the starting position.
  • Repeat for 3 sets of 12 repetitions.

Exercise 7: Leg Rainbow

  • Get on all fours, with your palms on the ground.
  • Extend one leg.
  • Now he moves the extended leg, taking the foot to the outside of the other foot and, tracing a semi circle (rainbow), take it to the opposite end. That’s a repeat.
  • Repetitions: 12 to 20 repetitions with each leg.

Exercise 8: Donkey kick with band

  • Place a resistance band around the sole of your right foot, holding the ends of the band with both hands.
  • Get on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Place your spine in a neutral position and draw your shoulder blades down and back.
  • Inhale.
  • Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
  • Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
  • Complete 10 repetitions on the same side, before repeating the remaining repetitions on the other side.

Exercise 9: One-leg glute bridges

  • Perform single-leg glute bridges by lying on your back with your palms facing down at your sides.
  • Extend one leg, squeeze your glutes and push with the other leg.
  • Keep your upper back in contact with the ground, raise your hips until your extended leg forms a straight line with your back.
  • Repetitions: 12 to 20 repetitions with each leg.

Exercise 10: Lying Lateral Leg Raise

  • Lie on your right side on an exercise or yoga mat. Make sure your head is supported by your hand.
  • Raise your left leg up as much as you can, keeping your leg straight. Hold it for 1 second at the top.
  • Slowly lower your leg.
  • Do this 15 times and then switch sides.