A Killer Butt Workout

WORKOUT
Monday, January 23, 2017
A KILLER BUTT WORKOUT

Stop blaming your genetic constitution for not having a nicely rounded butt, and start doing something about it. It is becoming very popular to throw a couple of bags of silicon under those saggy tails, well, it is one option. The other remedy would be to work your ass off, sweat, have fun and develop a nice, golden butt.      

Standing hip extensions
Standing hip extensions
Stand on right leg and tilt your upper body forward while holding on to an unmovable object. With the arms in front of you, bring your left knee forward – as illustrated – and then do the extension of the hip. Repeat until you feel the burn in the muscles. This exercise targets mainly the gluteus maximus. You can use ankle weights, or you can use an elastic band to make it more challenging. For the best result, perform all exercises on one side before moving on to the next side. Do a series of 3 to 4 sets.
Kneeling hip extensions
Kneeling hip extensions
Kneel on left knee and lean on both elbows. Do hip extensions with the bent right knee as illustrated. Raise it up until the thigh is parallel to the floor. Repeat until you feel the burn in the muscles. This exercise targets mainly the gluteus maximus. You can place a dumbbell behind the knee, or you can use ankle weights to make this exercise more challenging. For the best result, perform all exercises on one side before moving on to the next side. Do a series of 3 to 4 sets.
Lateral leg raises
Lateral leg raises
Lay down on the left side with your head supported by left arm. Bend both knees and bring them in front of you – as illustrated – and raise the right knee in an abduction motion. Lower it to the starting position and repeat until you feel the burn in the muscles. This exercise targets mainly the gluteus medius, and it is very beneficial when associated with the preceding exercises. Place dumbbell behind the knee or iron plate on top of it to make performance more challenging. Do a series of 3 to 4 sets.
Dumbbell squats
Dumbbell squats
Stand with feet shoulder-width apart, knees bent as illustrated and back fully erected. Make sure not to round your back as you crouch to bring the thighs to a parallel position with the floor. Inhale as you go down, and exhale on the way up. Stress on the heels throughout the exercise. Do a series of 15 to 20 repetitions. This exercise targets many muscles in the lower body. However, squatting after the former exercises is a good workout association and it emphasizes on the gluteus muscles. Use weights to make the exercise more challenging; and if you do, make sure to keep it close to your body.
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