Summer is here and that means bathing suit season is here. If you want to firm up your bum before you hit the beach, then it time for you to try a few of these bun-centric exercises to help firm up your derriere.
1) Deep Squats
Start with your feet shoulder-width apart, chest high and knees above in line with your ankles. Lower your butt at 90-degree angle push through your heels back to a standing position. Repeat 10-12 times.
Keep your chest high as your squat.
The deep squat works your buns and builds strength in the knees, says Greatist. It works your buns 25 percent harder than traditional squats!
Start with your hands and knees firmly on the ground. Your hands should be under your shoulders and your knees in line with your hips. Squeeze your abs tight as you do this workout to maximize the benefits.
Your upper body should stay still. Kick your left leg directly out to the side, turning your head to follow your leg. Then, bend your knee back in towards the hip. Repeat 15 times on each leg.
This powerhouse move from Better Homes and Gardens targets your abs, hips, butt and thighs in one simple move.
Lay flat on your back,with your arms at your side then raise your legs up, over your hips with your heels together. Your legs need to form a diamond shape and your toes pointed.
Now, extend your legs straight to the side as much as you can and in that way you will engage your butt and will thigh muscles by squeezing them tightly as you kick your legs out.
Return to starting position and repeat 15 times.
This exercise Better Homes and Garden targets your butt and inner thighs.
4) Extended Leg V-lifts
Start on your knees with your forearms on the floor and your shoulders up over your elbows. Clasp your hands gently for balance and from this position, extend your left leg behind your, with your toes pointed.Then lift your leg up and out to the left, remember to keep control of your leg and bring your leg straight down to touch your toe on the floor. Next,lift the leg back up, go towards the right and lower your knee back to the floor. Do 15 reps on both legs.
This exercise Cosmopolitan recommends for you to get an all-around firmer tush.
5) Standing Donkey Kick
Stand with your feet together then lower yourself into a one-legged squat , place your weight on the planted foot and extend your other leg directly behind you. Pull your leg towards the front (mimicking a donkey kick) .
Repeat this for 20 times.
For best results try to hold your last kick and pulse 10 times before switching legs.
This workout from Women’s Health and Fitness targets your tush and your quads and will help you master some balancing techniques as well.
6) Booty Crossover
Start on all fours, put your shoulders lined up over your wrists. From this position, extend your left leg straight behind you, kick it straight up, and then cross down to your right. Lift your leg back up to the center and return to starting position.
Repeat 10 times before switching legs.
This butt-firming routine is recommended from Women’s Health and Fitness and it targets your entire tush as you lift up and then cross over.
7) Leg Extension with Hip Thrust
Lie flat on your back bent knees at a 90-degree angle, and put your arms to your side. Extend your left leg straight up, lift your hips off the mat, bend your knee to your chest, extend out to a 45-degree angle,pull your leg back in and lower your hips to the ground.
Repeat this for 10 times, before switching legs.
Squeezing your butt while lifting your hips to help target the muscles even better. This exercise recommended from Women’s Health and Fitness is great for the butt, thighs, quads, and core.
Via : remedydaily.com
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