Every woman dreams of a perfect body. But over 40 it can be really difficult to lose the extra weight and build the muscles. It needs consistency, hard workout, proper diet and a lot of motivation.

Only those who really want it can achieve it. If you are one of them, then we are here to help you. We are going to present you a 7-minute butt-lifting workout which helped a numerous of women over 40 to improve their looks.

You just need to follow the following exercises every day, and after several weeks you will see the results.

1. Glute Bridge

Rezultati i imazhit për Glute Bridge

Lay on your back, bend your knees and position the feet slightly wider than hips width apart and firmly locked on the ground. Place a light dumbbell on each of the hips and lift them by tightening the glutes, thighs and abs, and explosively thrusting your hips upwards. On the way up, squeeze your buttocks as hard as you can. In the final position, the body should form a flat line between the knees and shoulders. Perform 3 sets with 15 repetitions each.

2. Squat

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Start with your feet shoulder-width apart, and your chest held up and out. Extend your hands straight out in front of you. Then sit back and down like you’re sitting on a chair. Lower down, so your thighs are parallel to the floor, with your knees over your ankles. Hold this position for few seconds and bring yourself back to the starting position. Repeat it 20 times. (1)

3. Frog Jumping

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Start standing with your feet about shoulder-width apart, and your toes pointed slightly outwards. Then you should bend your knees and squat down till your legs are at a 90-degree angle. Touch the ground with your fingers and jump up in the air. Repeat this exercises ten times.

4. Jumping Jacks

Jumping Jacks: How-To, Variations, Benefits, and Risks

Your starting position is standing with feet together and hands by your sides. Then simultaneously raise your hands up above your head, while jumping up, so you spread your feet above twice shoulder-width apart. Bring your body back to the starting position. Do it several times. (2)

#. Stand straight with your feet together and hands by your sides.
#. Jump up, spread your feet and bring both hands together above your head.
#. Jump again and return to the starting position.
#. Repeat until set is complete.

proper form and breathing pattern
Keep the knees slightly bent and land softly on the balls of your feet. Engage your core and glutes and maintain your knees in line with your hips and feet. Keep your arms extended and your elbows loose during the entire exercise and maintain a steady and smooth breathing pattern