12 TOP EXERCISES TO EFFECTIVELY SHAPE YOUR BODY

Tight new skinny jeans – almost everyone want to have a perfectly shaped butt in them. If you want to target your glutes, you must start practicing the following exercises in your weekly routine:

Step-Ups

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Stand with dumbbells grasped two sides facing side of bench. Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs

Rear Leg Lifts

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From a high plank position with core tight and hips level, jump feet up and kick butt with heels. Your weight should come forward onto hands, but shoulders should stay in line over wrists. Extend legs and land lightly on toes to return to starting position

Bridges

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Lie on your back with your knees bent and the bottom of your feet firmly on the floor about hips width apart. From this position, drive into your heels to lift your hips straight up, drop your bottom half way down and come back up .

Deep Squats

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Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes. Get back to the starting position

Cossack Lunges

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Take a position with your legs a couple of feet wider than shoulder-width apart. Then shift your weight to one side as you squat down on that leg, but you must keep the other leg straight. When you reach the bottom position, point the toes of the straight leg upwards. Repeat the procedure on the other side. This exercise is great for improving flexibility, while your but and legs do some serious thing.

Fire Hydrants

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Get down on the mat on all fours. Hands should be directly below the shoulders and knees below the hips. Lift your right leg out to the side. Lift the leg as high as you can without rotating your hips, or leaning to the left side

Hip Thrusters

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Sit on the ground with a bench directly behind you. Take a weighted barbell over your pelvis. The discomfort will be reduced if you use a pad between your body and the bar. Roll the bar directly above your hips and lean back against the bench in a way your shoulder blades are near the top of it. Start to extend your hips vertically. You should support your weight by your shoulder blades and your feet. The extension should be as far as possible. Repeat from the starting position.

Plie Squats

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Stand with your legs two to three feet apart, toes turned out; place your hands on your hips. Push your hips back and lower your body until your thighs are parallel to the floor. Pause, then slowly push yourself back to the starting position. That’s one rep

Side Leg Lifts

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Lay on your side, make sure your body is in a straight line, and simply lift your top leg up and down. Please point your toes!

Gluteal Squeezes

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Lie on your back with your knees bent and the bottom of your feet firmly on the floor about hips width apart. From this position, drive into your heels to lift your hips straight up,  Hold this for 3 seconds. Repeat the procedure.

Flutter Kicks

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Laying on your back keep place your hands behind the head. Keep your abs tight and lift your left knee to touch the right elbow. Go back to the beginning position, raise your right knee, and touch it with left elbow. Make sure the abs remains engaged and your hands are relaxed, thus preventing you from pulling on your neck

You can also tuck your hands underneath the glutes for a better control of the movement. One kick with each leg constitutes one rep.

These are the great exercises for a great butt. But you should not forget to exercise other parts of your body. With 3 sessions a week you will improve your condition and have some excellent curves.

Horse Stance

Kuvahaun tulos haulle Horse Stance Exercise

Stand straight and open up your normal stance about a foot or two beyond shoulder-width on both sides. Squat down as if you were going to sit in a chair. You should keep your tights parallel to the ground. You will feel some burn and must not give up. Hold this position as long as you can. For beginners the limit should be 15-30 seconds, but increase this period continually. This is a great exercise if you want to build some strength and size in the thighs and glutes.

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