Your Best Butt Tone, Lift and Firm your Backside!

Its time to bring your bikinis and shorts out. Many people see all of their flaws during the summer because we show more skin than we do in the colder months of the year. So why not get the butt you want with the best butt workout that will give you that lift you want.

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Jumping jacks

Stand with your legs together and your arms down at your sides. Keeping your arms and legs straight, separate your legs about 3 feet and raise your hands above your head in one jumping motion. Return to starting position

Alternative Lunges

To begin, stand tall take a big step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Returning to standing by pressing your right heel into the floor and bring your left leg forward to complete one rep. Alternate legs, and step back with right leg.

Squats

Stand straight and part your feet to the width of your shoulders. 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

Plie Squat

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 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.

Kick Backs

Lie on one side of your body Place the leg on top at a 90 degree angle and kick back as far as you can behind you and return it back to the starting position.

Single Glute Bridge

Lie down on your back with your arms comfortably at your sides and your feet tucked under your knees. Raise one leg up in the air and push through your heels and thrust your hips upward towards the ceiling. The upper part of your back and shoulder blades should be pressed into the mat or floor. Lower yourself back down and repeat the motion.

How much exercise is enough to lose weight?

The best time for training is around 45 to 60 minutes, but this changes from person to person and depending on how much weight you would like to lose.

Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.

Whenever you are a beginner, start with 50 minutes of exercise a week and build to 200 minutes.

 

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