Get the Butt of a Model with These Simply Exercises

 

plank exercise

Right, Easter holiday has gone and summer is around the corner. Fortunately, we do not have any other ‘event’ that required us to eat sweets and lots of food. So we can do a proper work out for our skimpiest bikini and keep going with our healthy plan diet. This post may help you to get the desired butt and look like a magazine model. Follow these simply exercises to build, sculpt and lift your gluteus in no time!

1. Squats with weight bar.

They will help you to strengthen and tone your quads, hamstrings, gluteus and lower back. Besides the bar will help you to keep your back straight. You can just use the bar or put some light weights on.

  • Stand on your feet with your legs shoulder width and your toes pointed frontward.
  • Bend your knees until they are over your ankles, but without exceed the tip toes. Imagine that you are trying to seat on a chair.
  • Straighten your legs slowly.
  • Do 12 to 15 reps and repeat it three times.

2. Walking lunge with weight bar.

This exercise will help you to tone your gluteus, hamstrings and quads. Put the weight bar on your shoulder as it was described in the exercise above.

  • Stand upright, feet together and weight bar on your shoulders.
  • Take a controlled step forward with your right leg.
  • Lower hips toward the floor and bend both knees almost at 90 degree angles. The back knee should come close, but never touch the ground. Your front knee should be directly over the ankle, and the back knee should be pointing down toward the floor.
  • Push off with your left foot and bring it forward to starting position.
  • Step forward and repeat with the left leg.
  • Do 12 to 15 reps and repeat it three times.

3. Exercise your bottom with a fitness ball.

women fitness exercise ball

This exercise will work out your gluteus, hamstrings and quads.

  • Lay on your back with a fitness exercise ball under your heels. Legs straight, lift your hips up and hold that position through the entire exercise.
  • Bend your feet and place put your heels into the ball. Place your arms straight out to your sides for support.
  • Slowly roll the ball toward your body as you curl your heels. Keep your hips in the lift position.
  • Slowly return to the starting position.
  • Do 12 to 15 reps and repeat it three times.

4. Donkey kick.

  • Start on all fours, hands under your shoulders and knees under your hips.
  • Bend your right knee at a 90 degree angle.
  • Slowly lift your flexed foot toward the ceiling by squeezing your gluteus. Keep your back straight.
  • Return to the starting position.
  • Do 12 to 15 reps and repeat it three times.

5. Planks with leg lifts

  • Put in a push up position. Hands under your shoulder, legs straight and legs slightly wide.
  • Hold in your abs and balance your body.
  • Lift your right leg up, squeezing your gluteal and keeping your leg and pelvis straight.
  • Slowly lower your leg back onto the ball.
  • Repeat with your left leg.
  • Do 12 to 15 reps and repeat it three times.
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