8 Butt-Lifting Exercises for a Killer Booty Workout

3. Body Weight Squats

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Standing tall, bring your feet into a hip-width stance. Bend your knees and lower your body until your legs are at a 90-degree angle, or your thighs are parallel to the floor.

For stability, feel free to keep your arms out in front of your chest, or to clasp your hands together in front of your chest as you lower.

Again, you want to stay tight, keeping your weight in your heels. You should not come up onto your toes, ever! Repeat 20 times.

4. Hip Raises

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Lie face up on the floor, knees bent keeping your feet flat. Raise your hips up until your body is in line from your knees to your shoulders.
“Flexing, or tightening, your glutes at the top of the hip raise is key,” says Kant “you really want to focus on pulsing the muscle in order to make the exercise effective.” Slowly lower your hips back to the floor, this is one rep.

Repeat 10 times for one complete set.

5. Donkey Kicks

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Start on all fours, hands directly under your shoulders, knees under your hips at 90-degree angles.

Keeping your right knee in position, raise your left leg behind you, knee bent, until your thigh is in line with your torso (or parallel to the floor). Keep your foot flexed, reach toward the ceiling, squeeze your glutes and return your knee to the ground.

Kant says, “Your back should remain flat, not curving or arching as you lift your leg.” Make sure you you’re your leg up in a controlled motion, being mindful of the muscles you’re using, staying tight throughout the rep. Repeat on right leg. 15 reps per leg.

6. Dumbbell Deadlifts

Can You Deadlift with Dumbbells? | Two Rep Cave

Stand straight, feet hip-width apart. Place 2 dumbbells on the floor in front of your feet. Bend your knees, lowering your body to grab the dumbbells. Keep your back straight throughout the exercise.

Stand up with the dumbbells. This is 1 rep. Repeat exercise, keeping your weight in your heels and your back straight.

Repeat 12 times.“For the best, and fastest, results,” says Kant, “this circuit should be combined with high-intensity workouts or cardio sessions 3-5 times per week to burn fat while building muscle.”

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