Own a sexy butt with just 8 simple moves

Own a sexy butt with just 8 simple moves

If you feel the need to upgrade your butt round then immediately start the exercise routine with appropriate exercises. To have a beautiful round butt, most of us will choose to go to the gym, an effective exercise regimen will help you get a sexy and toned butt. You will confidently wear jeans that are more flattering, so what is a reasonable exercise regimen. Today, let's learn together with Health Life for you the exercises to help you own a sexy butt in this article.

Learn about glutes

The shape of the butt is defined by the large, small, and small gluteal muscles, as well as the layers of fat on the muscles. All everyday activities like walking, running, and climbing work on your butt. In addition to regular exercise, you should build yourself a training plan to increase muscle strength that can help your butt to be firmer and rounder. Today's training schedule we would like to introduce includes 8 exercises, each exercise is divided into 3 sets, 15 times each and try to maintain 3 sessions a week.

Own a sexy butt with Squats exercise 

Squats are always at the top of the list of butt exercises with direct impact on the muscles. To have a dream round butt most people will choose the first exercise is the Squat exercise, this is an easy exercise and very effective for your glutes.

To perform the Squat exercise, first you need to prepare in a position with your feet shoulder-width apart. Next, slowly lower your hips as if sitting in a chair, then return to the original position. Note that while exercising, the knees do not exceed the toes, the shoulders back the buttocks into a straight line.

Own a sexy butt with Squats exercise

Own a sexy butt with Squat with the ball exercise 

If you're just starting out, practice with an exercise ball to balance this pose.

To perform the squat with the ball, first you need to prepare to hold the ball between your lower back and the wall. Next, slowly perform basic squat exercises while moving your feet forward so that your knees do not exceed your toes.

Own a sexy butt with Forward lunge exercise

This buttock lifting exercise also works to tone thighs and calves and also burns fat very well.

To perform an effective forward lunge exercise, first you need to prepare in an upright position with your feet hip-width apart. Next, step one foot forward and lower your body slowly so that your thighs and floor are parallel. When practicing, pay attention to your back knee not touching the floor, then return to the original position. For the exercise to be effective, repeat on the other leg.

Own a sexy butt with Forward lunge exercise

Own a sexy butt with Backward Lunge exercise

Similar to the Forward lunge exercise, however, the exercise will be a bit more difficult and the practice will be more diverse. The exercise will help increase flexibility in the hip area and also help correct posture, which is very suitable for people who sit at a desk for many hours.

To perform the Backward Lunge exercise effectively, first you need to prepare in an upright position with your feet hip-width apart. Next, step back and lower your body slowly so that your thighs and floor are parallel. When exercising, remember not to let your front knee go over your toes.

Own a sexy butt with Backward Lunge exercise

Own a sexy butt with Side Lunge exercise

This exercise strengthens the hips, glutes, and side thighs from the inside.

To perform the Side Lunge exercise effectively, you first need to prepare in a basic squat position. The distance between the legs is wide enough for better balance. Next, inhale, stretch your right leg out, toes facing directly, in line with the knee. Notice how the other leg stays firmly as a pillar and slowly lowers the hips. Finally, at the lowest hip position, hold for 2-3 seconds. Exhale, return to the original position. Do the same with the other leg.

Own a sexy butt with Side Lunge exercise

Own a sexy butt with Leg Lift on exercise ball

This move strengthens the shoulders, abs and glutes.

To perform the Leg Lift exercise on the exercise ball effectively, you first need to prepare in a prone position on the ball. Next, tighten your abs and keep your back straight. Finally, lift one leg up while squeezing your glutes. When starting to practice, note that you only need to lift about 10 cm. Pay attention to relax the lower back muscles.

Own a sexy butt with Leg Lift on exercise ball

Own a sexy butt with Bridge exercise

This is an extremely effective exercise for the glutes as well as the hamstrings and hips.

To perform the Bridge exercise effectively, first you need to prepare in a supine position on the floor, knees bent, feet hip-width apart. Next, slowly push your hips up while squeezing your buttocks and hamstrings to form a straight line from shoulder to knee. Finally, try to hold still for a few seconds and then lower down gradually.

Own a sexy butt with Bridge exercise

Own a sexy butt with Side Leg Raises exercise

This move targets two smaller muscle groups in the buttocks, the gluteus medius and the gluteus medius.

To perform the Side Leg Raises exercise effectively, first you need to prepare in a lying position on the floor, legs straight. Next, lift one leg up while keeping your body stationary and then lower it. To work other muscles, you can bring your legs back and forth.

Own a sexy butt with Side Leg Raises exercise

Hopefully with the above exercises you will get a toned and flourishing butt. Do not forget to combine regular exercise with a reasonable diet and rest to get the best results.

Hopefully through the above article you have better understand about Own a sexy butt with just 8 simple moves as well as how to lose weight quickly. Stay tuned for new articles on Healthy Life For You to be updated with useful information about Health And Fitness !

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