Lucky for some, they have been genetically blessed with round full butt, while there are others who have to work for it. Did you know, you can work hard for your butt simply by staying at home and performing these exercises. Just read along! We are giving you workouts that you can easily do at the comforts of your home.
These moves will certainly activate your glutes and thus, doesn’t require any warm up ahead. You can go on and stretch and perform the mobility workout beforehand if you want. One secret, is performing these moves without resting or in circuits. By the time you have finished a set, you can take a two-minute rest and repeat for four rounds total.
Clamshells: 10 repetitions on each side
Single Leg glute bridges: 10 repetitions on each leg
Glute Bridges: 12 repetitions
Reverse Lunge with a knee drive: 12 repetitions on each leg
On your mat, lie on your left side. Make sure your head is resting in your hand,
and have your knees bent 90 degrees in toward your chest.
Stack your right leg on top of your left leg.
Keep your feet as close as possible, while lifting your top knee up, going to the ceiling.
Return to starting position by lowering your leg back down. This completes one repetition.
Complete 10 repetitions on each sides.
On your mat, lay down on your back while your hands are on the floor, this
will hold your stability.
Bend your left leg and lift the right leg off the ground.
Press your heels on the floor and lift your pelvis up. Make sure you keep your
body in a stiff bridge position.
Return to starting position by slowly lowering your body down to the floor.
This completes one repetition.
Complete 10 repetitions on each leg.
On your mat, lie straight on your back with your knees bent. Keep your feet
flat on the floor, with your palms facing down on each side.
Raise your hips up toward the ceiling. Put pressure on your abs and squeeze
your butt too. Make a long diagonal line from your shoulders to your knees.
Hold the position and Keep your abs and butt muscles engaged for a few seconds.
Return to starting position by slowly lowering down to the ground.
This completes one repetition.
Complete 12 repetitions.
Reverse Lunge With Knee Drive
Stand with your feet together. Take a large step backward or lunge back
with your left foot.
Make sure to drive your left arm forward to maintain balance.
Lower your hips so that your right leg becomes parallel to the floor,
while your right knee is positioned over your ankle. At a 90-degrees angle,
keep your left knee bent pointing toward the floor. Your left heel should be lifted.
From the ground, get your left knee up. While coming into a standing position
with your left leg, lift it at a 90-degree angle. At the same time, drive your right arm
up to maintain balance.
If it gets difficult too difficult to come into the knee drive from the lunge back,
you can keep your left foot in to meet your right then raise your left knee up.
This completes one repetition. Complete 12 repetitions on each leg.
Every woman dreams of having a firm, sculpted and round butt,
with the right moves and extra determination, I know you ladies will get there.
You can even have a firm sculpted butt with tight core abs when you learn more
about the 3-part process that will give you amazing results.
Train Hard Love Life,
Michelle & The Booty Transformation Crew xx
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*Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.