5 EXERCISES TO A ROUND AND LIFTED BUTT


Are you doing squats? If the answer is yes, that’s great. But, lets change that for a while and try these seven exercises that we’ve put in together to target the glutes and hamstrings. Lets start! These exercises will give you a fitter, firmer butt.

Choose your five days in a week and do 3 sets of 10 reps, each exercise. When you feel ready go up to 15 reps.

The Workout: 
Marching Hip Raise

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Lie on your back, knees bent, feet flat on the floor. Now, form a straight line from your shoulders to the knees by lifting your hips off the floor. Next, lift one leg off the ground, but make sure you don’t move your hips down. Keep your hips and torso square throughout the whole movement. Push through the heel instead of the toe on the supporting foot.

Single Leg Hip Raise

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Lie on your back, the knees bent, feet flat on the floor at hip-width apart, and hands at the sides. Now, push one leg off the ground and straighten completely. Engage your abs and press the bottom heel into the floor, while driving the hips upwards and finishing the move by squeezing the glutes. Back to the start and repeat.

Swiss-Ball Hip Raise and Leg Curl

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Lie down with your back flat on the floor, and legs resting on top of a Swiss ball. Roll the ball away from you with your feet until your legs are fully extended and the ankles are on top of the ball – starting position. While keeping the shoulders on the floor, press down with your feet and raise your hips off the floor. Now, bend your knees to pull the ball toward you and keep going as far as is comfortable. Hold for a count and get back to the starting position. This exercise will give you a nice butt so Repeat as much as you can.

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