Want to get your rear in gear? All you need to do is work on the muscles – glutes, quads and hamstrings – that are there. With butt-fat burning exercises, and a few dietary changes, you can achieve a toned buttock.
Exercises
- Gluteus kickbacks – get down on your hands and knees and your head looking a little above the floor. Bend your knee at a 90-degree angle and parallel to the floor, hold the pose for a count of five and then slowly return it to the ground. Repeat 10 times on each leg and while doing it, squeeze your buttocks.
- Squats – workout for the thighs, buttocks, hamstrings and lower back. All you need to do is stand straight with your toes forward and your feet shoulder width apart. Cross your arms in front of you, your head straight, squat down like you are starting to sit down and then stop once your thighs are parallel to the floor.
- Step-ups – Using a step platform or stair, stepping up and down 10 times per leg for a set will do the trick. Tightening your buttock while performing this exercise can help to achieve firm and tight buttock.
- Single-leg pelvic lifts – Lay on the ground, place your arms on each side with your hands flat on the ground, and bend your knees leaving your feet on the ground as well. Clench your buttocks while lifting your pelvic area up to the position at which your back is straight, hold it there for a few seconds, then slowly go back down and switch legs and repeat.
- Lunges – Step forward with one leg, bending the knee and making sure that the heel remains on the floor, while the other knee remains straight behind. Switch to the other leg and repeat.
Try to do each exercise three times a week with 12 to 15 reps each, and up to three to four sets each. Start slow and then slowly work up to your ultimate goal.
Looking for a full body transformation or just trying to get healthier, speak to our experts and get on the fitness bandwagon today.
Written by Team HealthifyMe
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