Scrap the gym membership because you can now have the butt of your dreams from your living room! Matt Fox, founder of Body Weight Built shares how you can achieve that perky butt you’ve always wanted.
Stand with feet slightly wider than your shoulder width and toes fractionally pointing outward (not dead straight in front), sink your weight into your heels and lower yourself down as if you were sitting on a chair. Your knees should be slightly over the top of your feet. Once down in a sitting position with torso up and eyes level, push back up through your heels, squeezing your glutes to help drive up the weight.
No back side work out is complete without squats. Squatting is a great lower body exercise that uses all major leg muscles including your hamstrings, calves, quadriceps while also engaging your core and helping bring out those abs.
Standing with your feet shoulder width apart take a large sideward step out with your right foot (keeping your right knee in alignment with your right toe and keep your left leg straight) lunge towards the floor bending on your right leg then repeat with your other side.
This exercise targets both your inner and outer thighs and builds strength and tone through your legs, butt and core. By transferring your weight to sideward direction, it targets the outer legs and glutes and helping strengthen and tone them.
Glute Bridges (single/double)
Lie face-up with knees bent and feet shoulder-width apart, engage your glutes and your core. Raise hips straight up off the ground then lower slowly down, creating your own resistance.
*Can be down with one leg off the ground to add more resistance.
This exercise not only gets your glutes, abs and hamstrings toned but it is also amazing for those of you who suffer from lower back, knee and hip pain and there is no pressure on your joins!
Step up with knee raise
Step your foot forward and up onto bench/chair/couch/step. Use glutes and hamstrings to stand. Place right foot on the step. Engage your glutes and hamstrings to step up. Step back down with the same foot, return to a kneeling position, then to a seated position. Repeat on the other side.
By using one leg to support your entire body weight to perform this movement it’s a great way to work all the muscles of your lower body like your leg and glute muscles but also engages your core.
Single leg deadlifts
Stand on one leg, slightly bending your knee. Keep your back flat as you hinge forward at the hips into a deadlift, sending the other leg back behind you and arms below you. Only lower as far as you can without curving your back. Use your right hamstrings and glute to stand. Then do the other side.
This is a great way to build your stability and core strength while also improving your balance, posture and muscle strength. They work your lower back, glute, core and hamstring muscles.
For best results save this one for the end of your squat and leg routine.
On the floor on all fours, with your arms outstretched in front of you supporting your upper body, bend forward, head looking forward and bend at knees making a 90-degree angle with hamstrings and calves. Lift your right leg up until your hamstring is in line with your back, keeping the bend at the knee while contracting the glute and pausing for a second at the top of the rep. Return knee back to the starting position and repeat on the other leg.
This exercise will give you that perky, firm butt lift look you are after. It hones in on the exact spot where your glutes and hamstring meet working both the muscles simultaneously.
feature image via pinterest
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