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Slim down and reform your rear with a full butt workout!
Posted under female workoutWork it! Reshaping your butt takes enormous dedication to stick to this full butt work out. Here is the plan:
The first step is to adopt a regular cardio routine, at least three times a week, to melt the fat hiding your glutes. To sculpt your buttocks, you want to focus on moves that keep muscles active and firing but not overstimulated. You build muscle easily. This is where powerful plyometric exercises could make your butt fuller. Try lower-intensity toners that rely on body weight for resistance. You’ll sculpt what you’ve got and create more definition between your legs and rear. Do one set of each of the following four moves, then go over the sequence.
Kick your glutes into motion by loosening hip flexors, which connect your trunk to your thighs. Hip flexors are the opposing muscle group so when they contract, your brain tells your butt it’s all right to relax. Most of us sit all day, causing hip flexors to stay contracted, even after standing up. Glutes stay in lounge mode, even during a workout. Stretch yours by performing two sets of these easy warm-ups. You’ll activate your glutes, priming them for the workout to come.
Hip check
Lie faceup, knees bent, feet flat. Squeeze glutes and lift hips off floor for three counts, forming a straight line from shoulders to knees (as shown). Hold for two counts and lower to floor for four counts for one rep. Do 12 reps.
• works butt, abs, hips
Power point
Start on hands and knees with back straight, wrists directly beneath shoulders. Take three counts to simultaneously extend left arm and right leg in line with body (as shown); hold for two counts. Switch sides; repeat for one rep. Do 12 reps.
• butt, back, abs, hips
Hot cross buns
Stand with feet hip-width apart and arms raised to shoulder height. Swing right leg over and in front of left, toes facing forward. Lunge, twisting upper body to right (as shown). Twist back to center; return to standing. Repeat on opposite side for one rep. Do 15 reps.
• works butt, abs, legs
Back it up
Stand with feet shoulder-width apart, arms down, an 8- to 12-lb weight in each hand, to start. Step back with left leg into lunge, lowering until shin of left leg is nearly parallel to floor, keeping right knee over right foot (as shown). Push off with left leg to return to start. Switch sides and repeat for one rep. Do eight reps.
• works butt, abs, legs
Scissors sister
Lie faceup, feet on ball, right leg crossed over left at ankle, to start. Squeeze glutes and contract abs to lift hips, forming a line from shoulders to feet. (Too easy? Keep one leg on ball, the other extended in the air, as shown.) Lower hips to return to start. Cross left leg over right and repeat for one rep. Do eight reps.
• works butt, back, abs
Hop hooray
Stand in front of a step no higher than knee height. Squat, bending arms. Swing arms behind you, then forward, to help propel yourself up and onto step, landing softly (as shown) in squat position. Step down. Do eight reps.
• works butt, legs
Stand with feet together, holding ends of one dumbbell with both hands, arms extended overhead. Slowly lean to left (as shown) and hold for one count. Return to start. Repeat on right side to complete one repetition. Do 10 repetitions.
Stand with feet hip-width apart, knees slightly bent, hands clasped behind head and elbows pointed out to sides. Straighten left leg as you lift right leg, knee bent, and thigh parallel to floor. Keeping knee lifted and steady, twist torso toward right (as shown). Return to start. Repeat on other side for one repetition. Do 10 repetitions.
Stand with feet hip-width apart, knees slightly bent, hands clasped behind head and elbows pointed out to sides. Lift right leg to side, knee bent, and thigh parallel to floor. Keeping knee lifted, bend torso to right side, bringing elbow and knee toward each other (as shown). Do 10 repetition; switch sides; repeat.
Stand with feet shoulder-width apart, knees slightly bent, hands on hips. Lift right leg, knee bent, and thigh parallel to floor with foot flexed. Straighten right leg, pressing heel toward floor, as you lean torso backward (as shown). Return to knee lift position and repeat five times. Switch sides and repeat.
Stand with feet hip-width apart, knees slightly bent, arms overhead with palms facing in. Lift right leg, knee bent, and thigh parallel to floor. Keeping knee lifted and arms raised, bring torso and knee toward each other as close as you can (as shown). Return to start; switch sides and repeat for one rep. Do 10 repetitions.
Stand with feet wider than hip-width apart, one dumbbell in both hands. Lower weight toward left foot and crouch, lifting right heel (as shown). Stand, rotate torso right and bring weight across body on a diagonal overhead. Reverse motion to return to crouching on left. Do 10 repetitions; switch sides; repeat.