Why keep on doing those same exercises when you can do so much more? Exercising doesn’t have to be boring and getting in shape doesn`t have to be difficult.
Here are some butt workouts that work just perfect for anyone looking to get into a great shape.
Barbell Hip Thrust
Sitting on the ground, place your back against a bench and have your feet planted firmly in front of you. Add a padded barbell in your lap. Now try to raise the barbell by extending your hips, keeping your knees and lumbar spine, keeping stable all the while. When raising the barbell, you should push your hips upward using the glutes.
Raise your body to get your knees in line with your shoulder. Slowly lower your body to get back to the ground.
To get the best out of this workout, mix up your reps and sets. You should be aiming at doing 3 - 4 sets of 6 - 20 reps.
Glute and Hamstring Extension
Before you get into the real action, build up your work out slowly, to prevent injury. Limit it to only 3 sets of 15 reps if you’re a beginner, and if you are at an intermediate level, go for 4 sets of 15 reps.
Here’s How to do It-
• Begin in a standing position and lean yourself forward on a back extension. Your knees should be bent, and toes turned out.
• Making sure your back is kept straight, bend down from your hips as far as possible.
• Come back to the standing position by pushing your thighs and squeezing your glutes. Keep your back straight at all times.
Get the best out of this by controlling the tempo of the exercise. One way to do this is counting 3 seconds on your way down and 2 seconds on your way up.
The Step Up
One of the best ways to work on strength, balance, and power is the step-up butt exercise.
• With dumbbells held in your hands, keeping the arms straight, stand with one foot on a bench. If there’s no bench, you can use a step.
• Bend your top foot downward and get your second foot on the step too and stand on the step with both feet.
• Now step your one foot down and get back to the initial position. Repeat.
• Aim for 3 sets of 10 - 12 reps for each leg.
Lunge with Arm Reach
• Start with standing tall and extend your arms to chest height.
• Put your right foot forward.
• Shift your weight onto your right leg, and start leaning forward from your waist keeping your hands at knee height.
• To get back to the starting position, push your right leg downward and slowly get your body back to standing.
Repeat this 6 - 10 times on one leg and then go for the other one with the same number of reps.
Now get to work and get that desired shape, with these quick simple exercises
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