9 butt moves you can do at home

What girl does not dream of a beautiful and sports body? All women want round shoulders, a flat back, a thin waist, a flat belly and elastic buttocks. The last part of the body on this list is especially relevant. In recent years, we are all watching the cult of the beautiful butt. How did this happen? Indeed, more recently, slim Angelina Jolie was the standard of female beauty, and today her figure is increasingly criticized for excessive leanness.

Everything changed radically when the whole world knew about the gorgeous hips of Kim Kardashian. It was this pretty woman who made big and firm buttocks popular.

If you want to create the buttocks of your dreams and to exercise at home, you can do the following moves: Single-Leg Glute Bridge, Hydrants With Leg Extension, Rainbows, Curtsy Lunges, Heel-Lifted Sumo Squat, Bear Plank Leg Lifts, Single-Leg Dead Lift, Sumo Squat to Calf Raise and Squat to Sumo.

Beautiful and elastic buttocks are not a natural gift. You should work hard to achieve great results. Only at the expense of regular training, whether at the gym or at home, you can become the owner of elastic and beautiful buttocks. However, exercising is not enough. There are two other important factors, which are actively involved in the construction of the ideal butt: correct balanced diet and good rest.

It should be noted that these three components are closely interrelated and one of them should not be neglected, because this will not lead to the expected result. If you exercise hard, but do not follow the rules of healthy eating, your butt will not be as round as you want.

#1. Single-Leg Glute Bridge

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Lie on an exercise mat with your knees bent so that your feet are flat on the floor.

Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.

Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.

Return to the start position by lowering your hip to the floor.

Complete all the repetitions for one set before changing legs.

#2. Hydrants With Leg Extension

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1. Get down on your hands and knees, with your wrists under your shoulders and your knees hip-width apart.
2. Keeping the knee bent, raise one leg up and out to the side, until it’s level with your hip.
3. Return to the starting position, repeat, and then switch legs.

#3. Rainbows (or Donkey Kicks)

Image result for Rainbows (or Donkey Kicks)

1. Get down on all fours and position your hands under your shoulders and your knees under your hips.
2. Kick back with one leg and squeeze the glutes.
3. Bend the knee, lower the leg and repeat.
4. Switch legs.

#4. Curtsy Lunges

Image result for Curtsy Lunges

Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.

Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.

Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.

#5. Heel-Lifted Sumo Squat

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1. Start in a sumo squat position, with your feet in a wide stance, your toes pointing out to the sides and your thighs parallel to the floor.
2. Raise your heels off the floor and squeeze your calves.
3. Lower your heels and return to the starting position.
4. Repeat until set is complete.

#6. Bear Plank Leg Lifts

Bear Plank Leg Lifts - xoNecole: Women's Interest, Love, Wellness, Beauty

1. Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders and your feet hip-width apart.
2. Lift your left leg to a 45-degree angle and hold.
3. Switch legs and repeat.

#7. Single-Leg Dead Lift

How to Do A Single-Leg Romanian Deadlift - Fitwirr | Deadlift, Leg workout,  Workout

1. Stand on one leg with your knee slightly bent and hold a dumbbell in each hand.
2. Start bending at the hips and extend your free leg behind you.
3. Lower your torso until you’re parallel to the floor.
4. Return to the starting position and repeat with the opposite leg.

#8. Sumo Squat to Calf Raise

Image result for Sumo Squat to Calf Raise

1. Start in a sumo squat position, with your feet in a wide stance, your toes pointing out to the sides and your thighs parallel to the floor.
2. Raise your heels off the floor and squeeze your calves.
3. Lower your heels and return to the starting position.
4. Repeat until set is complete.