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Exercises To Tone Your Glutes And Get An Amazing Butt! – Healthy Food And Sport Tips

Everyone male or female like to have the perfect butt and to look amazing in his favorite pair of jeans. If you haven’t start firming and shaping your but , here we will suggest some great butt exercises listed in TWO workouts

Step-Ups

Step-ups is a workout that activates glutes and provides a good cardio workout at the same time. Find a bit higher platform and simply step on it with one foot, raising the body up, and then bringing the knee of your other leg up as high as you can, before stepping back down. You can make it more challenging by holding small weights in your hands.

Rear Leg Lifts

Kneel on your knees and forearms, then lift one leg off the floor and push the foot toward the ceiling,then bring the leg back down and alternate between legs. To make it fun add some ankle weights .

Bridges

This exercise is done by simply lying on back putting feet on the ground (knees pointed upwards),then raising the butt off the floor leave only feet, shoulders and head touching the floor. Important is to push your hips up as high as you can and squeeze the glutes hard at the top of the move. Practice makes this exercise easy, so don’t give up and when you fell ready to add some weight on your lab .

Deep Squats

When doing squats you get the best of it only if you go as low as you can while keeping your back straight.Keep the stance wider than shoulder and when you go lower keep the spine straight.
If you fell that you can do more add some weight in front of the chest or doing one legged squat when the exercise becomes easy.

Cossack Lunges

If you want to improve flexibility and balance, while working out your legs and butt this is the right exercise for you. Put your legs wider and shoulder-width apart, then simply shift your weight to one side as you squat down on that leg and be sure to keep the other leg straight. Once you hit the bottom position, point the toes of the straight leg upwards. Do this on both sides.

Fire Hydrants

This is an exercise that opens your hips, improves your mobility and strengthen the glutes and some muscles .Kneel just like for the rear leg lifts,then raise one leg to the side, keeping a 900 knee bend,then rotate from the hip, making circles .

Hip Thrusters

Seat on the ground in front of a bench. Use a weighted barbell over your pelvis and pad between your body and the bar so you will reduce the discomfort . Roll the bar directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.

Begin with extending your hips vertically(use your shoulder blades and your feet to support your weight) and then try to extend as far as possible.

Horse Stance

The horse stance is a great for building strength and size in the thighs and glutes. Stand straight, open up your normal stance about a foot beyond shoulder-width on both sides, then squat down like you sit back in a chair.

Do this parallel to the ground and try to hold this position.Beginners should do this 15-30 seconds and gradually increase .

Plié Squats

Point toes outwards, take a wide stance and slowly bend your knees in the direction of your toes. Once you can no longer see your toes, slowly stand up.

Side Leg Lifts

Lay on side, lift one leg and bring itall the way down slowly. When done switch to the other side.

Gluteal Squeezes
Lay on back on the floor, raises your hips to the ceiling as you tense up your glute muscles and hold for a count of

3. Repeat.

Flutter Kicks

Lying flat on your back, raise your legs off at about 450, then push one up as you lower the other down, alternate.

Remember no need to go over your limits .With only 3 training sessions a week, you’ll get your but right where you want it up and round.

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http://www.healthyfoodandsporttips.com/exercises-to-tone-your-glutes-and-get-an-amazing-butt-2/http://www.healthyfoodandsporttips.com/wp-content/uploads/2016/04/19-2.jpg http://www.healthyfoodandsporttips.com/wp-content/uploads/2016/04/19-2-150×150.jpg2016-04-24T10:44:17+00:00 Healty Food And Sport TipsFitness GuideEXERCISESEveryone male or female like to have the perfect butt and to look amazing in his favorite pair of jeans. If you haven’t start firming and shaping your but , here we will suggest some great butt exercises listed in TWO workoutsStep-UpsStep-ups is a workout that activates glutes and…Healty Food And Sport TipsMartin Spasovskim.spasovski90@yahoo.comAdministratorHealthy Food And Sport Tips