HOW TO GET A BIGGER BUM – WORKOUT FOR YOUR GLUTES

HOW TO GET A BIGGER BUM – WORKOUT FOR YOUR GLUTES

This workout combines the some of the best glute exercises designed to target all of your booty. The exercises will tone and lift your buttocks. Combine this exercises to your workout routine at least once a week and you will see the results!

 

 

7 minute booty workout glutes bigger bum tone best glute exercises

 

Click to Download this Workout to do Later!

 

HIGH KNEES

  1. Stand straight with your feet shoulder-width apart. Face forward and open your chest.
  2. Bring your knees up to waist level and then slowly land on the balls of your feet.
  3. Repeat until the set is complete.

 

SQUAT

  1. Start with feet shoulder wide apart facing forward. Place your hands on your thighs and gaze up towards the sky lifting your chest nice and high.
  2. As you bend down the knees, place weight through the heels and sit back as if you are going to sit on the chair. Keep your head and chest upright; slide your hands down your thighs and end where your elbows meet the knees. Your knees shouldn’t go beyond your toes.
  3. Press through the heels and come up nice and tall.

 

LUNGES

  1. Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.
  2. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
  3. Switch the legs.

 

JUMP SQUATS

  1. Stand with your feet shoulder-width apart.
  2. Start by doing a regular squat, then engage your core and jump up explosively.
  3. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

 

ONE-LEGGED DEADLIFTS

  1. Hold a kettlebell by the handle in one hand. …
  2. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
  3. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.

 

SUMO SQUATS

  1. Start with feet wider than shoulder-width apart and your toes slightly turned out. Place your hands on your thighs and gaze up towards the sky lifting your chest nice and high.
  2. As you bend down the knees, place weight through the heels and sit back as if you are going to sit on the chair. Keep your head and chest upright; slide your hands down your thighs and end where your elbows meet the knees. Your knees shouldn’t go beyond your toes.
  3. Press through the heels and come up nice and tall.

 

BRIDGE

  1. Lie on your back and bend your knees. Extend your arms out beside your body. Keep your palms flat on the ground. If your fingers can’t touch your heels, bring your feet in closer.
  2. Lift off the ground. In bridge pose, your feet, shoulders, arms, and hands stay on the ground. Push into the ground equally with these parts to lift the rest of your body off the ground. You want your legs, hips, buttocks, and back to come off the ground and raise toward the ceiling.
  3. Lift your chest. This will help stretch out your back fully. At this point, your knees should be bent and your weight evenly distributed between your feet, shoulders, and upper arm area.
  4. Release from bridge pose.

 

PLANK WITH BOOTY KICKBACKS

  1. Lay down so that only your elbows and feet are touching the ground.
  2. With your body in a plank position.
  3. Kick your right leg upwards as high as you can.
  4. Bring it back down and then kick upwards your left leg.

 

 

3 EASY WAYS TO IMPROVE FLEXIBILITY

 

 

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