The 10 Best Exercises For Your Full Booty

 
By 13 December 2017
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People are obsessed with their butts and achieving that perfect ass. The fact is that most people know what they have to do in order to get one, but they are not willing to put in the effort and time to attain it.

Perfect asses do not just happen overnight nor do they grow on trees (geez, if only!).

You have heard the same damn thing over and over: Squats, Lunges, Burpees-OH MY!

Well, there is a reason for that: THEY FREAKING WORK!

Here are 10 of the best exercises to set your glutes on fire and start the process of building up your badonkadonk:

SQUATS 

  • Plant your feet flat on the ground, about shoulder-width apart.
  • Point your feet slightly outward, not straight ahead.
  • Never let your knees extend beyond your toes.
  • Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
  • Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
  • Tighten your whole body when you perform the squat.
  • Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
  • Keep the upper body tight at all times.

PLIE SQUATS 

  • Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
  • Keeping abs tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
  • Press back to start; squeeze your glutes.

DONKEY KICKS 

  • Get on all fours on mat (hands under shoulders, knees under hips).
  • Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.
  • Lower knee without touching floor; lift again.
  • Switch legs; repeat.

FIRE HYDRANTS 

  • Place your body on an all-fours position. Elbows should be slightly bent.
  • Back should be parallel to the ground, not arched or swayed downward.
  • Keeping the kneeling position raise left leg out to the side, parallel to the ground.
  • Maintain for a second and slowly return to the initial position.
  • Repeat movement with same leg until set is finished. Repeat the exercise using the right leg.

BURPEES 

  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
  • Repeat.
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