Ladies, the secret is out!
Want a tighter, rounder derrière? Below you will find exercises to help you achieve a perfect buttocks. First, let's discuss form. The exercises described are variations of a squat. A regular squat should be performed while standing with the feet shoulder-width apart. Sit back into an invisible chair, bending from the hips and not the waist. Keep your torso straight while extending your arms forward to help you balance. Keep your abs tight. Squeeze your glutes as you return to the starting position. These are just a few of many exercises you can perform to sculpt your derrière. Each of these exercises can be performed in reps of 12 or 15. Repeat 3x. Perform these exercises 3 - 4 times a week. Be sure to incorporate cardio and strength training exercises as well.
Curtsy Lunges: (Hips, Glutes, Quads, Hamstrings) [[pictured right]]
Stand with you feet shoulder-width apart. (You may use a 5 - 10 lb dumbbell, but it is not necessary.) Hold dumbbells at your side. If you are not using hand weights, place your hands on your hips. Take a large step back with your left leg as if to go into the lunge position, however, cross the left leg behind your right leg and curtsy. Your right thigh should be parallel to the ground, forming a 90 degree angle at your knee. Return to start position and repeat with the right leg.
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Plie' Squat: (Glutes, Quads, Hips) [[pictured below]]
Stand with your legs a little wider than shoulder-width apart. Turn your feet outward so your toes are pointing in opposite directions. Lower yourself into a seated position. Lift arms until parallel to the ground. Keep your back straight and head up while making sure your weight is on your heels. As you return to starting position, squeeze your glutes as tight as you can while returning the arms back to your side.
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Squat Kickbacks: (Glutes, Hamstrings, Quads) [[pictured below: left]]
Stand with your feet shoulder-width apart. Sit back into the squat position, making sure to keep your back straight and head up. As you stand back up, lift the left leg straight out behind you and squeeze the glutes. Extend your arms forward while keeping your hips square. Do not twist the hips toward the side. Return to starting position and repeat on other side.
Dead Lifts: (Hamstrings, Quads, Lower back, Abs, Arms, Shoulders) [[pictured above: right]]
This can be done using a barbell or dumbbells with weights of your choice. Place the weight in front of your feet. Stand with your legs shoulder-width apart. Sit back into the squat position. Reach down to grab the weight while keeping your back straight. Make sure your head is up and your thighs are parallel to the floor. With the weight in your hands, stand up by raising your hips and shoulders at the same rate. Remember to squeeze your glutes. Repeat steps as you lower the weight and squat simultaneously.
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Lunge Kickback: (Quads, Glutes, Hamstrings) [[pictured above]]
Stand with feet shoulder-width apart. Place hands on your hips. Using the left leg, take a large step backwards into the lunge position. Make sure your right thigh is parallel to the ground and your left knee is close to the ground. As you return to starting position, extend left leg straight out behind you while squeezing the glutes. Return to starting position. Repeat with the right leg back.
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Vertical Jump Squats: (Glutes, Quads, Calves, Hamstrings, Spinal Errectors, Abs, Hip Flexors) [[pictured right]]
Stand with your feet shoulder-width apart. Sit back into the squat position. Jump vertically straight into the air as high as you can while extending your arms above your head. Land in the squat position. Be sure to squeeze your thighs together while squatting. Keep your core tight throughout this exercise.
Side Squat: (Glutes, Quads, Hips)
Stand with your legs shoulder width apart. Take a large step to the left with your left leg and lower into a squat position. Your right leg should be extended. Return to start position and repeat with the right leg.
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Weighted Squat: (Glutes, Hamstrings, Calves, Quads)
Use 2 dumbbells of the weight of your choice. Hold dumbbells at your side. Follow the steps outlined above to perform a squat. As you squat, keeps arms straight and lower the dumbbells along the side of you legs.
Trust me, you'll thank me later.
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