3 Week Booty Burner Plan

The butt consists of three main muscles: the gluteus maximus, gluteus medius, and gluteus minimus. They work together to help us move our upper legs in all directions.Meet Amanda Lee, fitness beauty and Pilate’s teacher with two million followers on Instagram. 29-year-old instantly became a star on the popular social network. “There’s nothing wrong with being weak, but I was not feeling comfortable. I haven’t boy up to 21 years. Exercise completely changed my life and confidence “- said the popular girl. “Variety is very important when you work regularly. Try to change your exercise routine every time “- advises Amanda.

To redefine your butt shape in just a month, you need to repeat these 5 bum exercises daily. Here is how your 3-week full of butt exercises should look like:

Week 1

4 sets

5 butt exercises

20 reps each

Week 2

5 sets

5 butt exercises

25 reps each

Week 3

6 sets

5 butt exercises

30 reps each

You can continue to add more reps or sets to your butt workout if you decide to follow this program for more than a month. It is really important to always challenge your muscles. Even if you add just 2 more reps to each of these 5 butt exercises from one week to another, it’s still a progress!

 Single Leg Lifts

Lay on your back with your knees bent as if you were about to do sit ups and your arms on the sides of your body. Lift your hips in the air and lift one leg in the air. Hold this for 3 seconds and bring your hips back down.

Side Plank Lifts

Lay on either side of your body, place one forearm on the ground under you and push your body up. Raise your hip in the air and bring your body back down

Lateral Leg lifts

Standing lateral leg lifts also strengthen hip abduction. If you have good balance, you can stand with your hands on your hips. If you are unsteady, you can start by standing near the kitchen counter where you can use your fingertips for balance. Stand erect with head and shoulders over your hips. As you perform this exercise, make sure you don’t lean forward or to the opposite side. Flex your toes and raise your leg out to the side 12 to 24 inches. Hold three to five seconds and return to the starting position. Repeat on the other side.

Fire Hydrant Kicks

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

Alternating Side Lunges

This is so perfect for inner thighs. Stand with your feet set about twice shoulder width apart, your feet facing straight ahead. Clasp your hands in front your chest. Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees. Your lower right leg should remain nearly perpendicular to the floor. Your left foot should remain flat on the floor. Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.


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