Every woman wants to have a bubble butt, a round butt, a more rounded butt. You name it. The next exercises will give you what you always want. With self-discipline and hard work, you will get it. So Stay focus, Stay Fit & Thrive. Enjoy.
1. Fire Hydrant In-Out
Get on your knees and hands on the floor. Keep your knees hip-width apart, palms and shoulder-width apart too. Keep your Knees at a 90-degree angle.
Throughout the exercise keep your knee bent and your back straight. With your hips still, hold your core and slowly lift your left thigh out to the left side of your body. Straighten your leg to the back as if you will do a kickback. Do the same with your right leg.
Do 10 Reps x 2-3 Sets.
2. Sumo Squats
Stand with feet wider than shoulder-width apart. Point your toes out somewhat. Squeeze your glutes while bending your hips and knees to a lower position into your squat or pushing your hips back. Engage your core and preserve your back straight and neutral. Draw your tailbone down to the floor every time. Do not hunch yourself over. Avoid pushing your knees forward. When you find yourself in the max lower form, press up to stand straight all the way up through your heels. Do 10 Reps x 2-3 Sets.
3. Butt Bridge
Lie on the floor on your back, bending your knees and put your hands by your side. Lift your hips off the floor, your back and shoulders should be straight, when you reach the top hold your bridged form for a few seconds. Then go back gently to the start position. Do 10 Reps x 2-3 Sets.
4. Donkey Kicks
Get on the floor with your knees hip-width apart, and hands under your shoulders keep your back straight and neutral. Engage your core while holding your right knee at a 90-degree angle, lift your left leg, straighten your leg to the end hinging at the hip, keep elevating to the top using your glute to press your left foot directly approaching the ceiling, hold a few seconds and squeeze. Do 10 Reps x 2-3 Sets. Each side.
Begin with one leg out in front of you at a suitable distance to lower yourself down to complete the lunge correctly while maintaining your balance. Keep your shoulders, your back, and your upper body straight. Chest up when you lower yourself down, go as straight down as possible and keep looking forward. Do the exercise slowly. Do 10 Reps x 2-3 Sets. Each side.
With the exercises above you will feel much better knowing you will have your rear side strong and admire by your boyfriend or husband in a short time frame.
Don’t forget to share with your friends.
To your health.
Stay Fit and Thrive.