Home Top Ad

No more squats: 9 exercises to get the buttocks of your dreams

6:46:00 PM




 
No more squats: 9 exercises to get the buttocks of your dreams

Forget squats and heavy exercises. With these simple exercises at your home you will achieve the goal you want so much.

So if you’re serious about your butt, follow this 15-minute list designed specifically to get those defined buttocks you’ve always dreamed of in no time! These exercises works absolutely every muscle in the area, so you’ll have nothing left to do but tone up.

Next, we will show you how to get a bigger buttocks in a week by doing these exercises at home!
 
No more squats: 9 exercises to get the buttocks of your dreams

1- Arabesque
 
Arabesque


Body-weight exercises that target Gluteus Maximus, Hip Abductors.

How to do this:
  1. Stand with your feet spread apart at the hips, with your right arm raised to the ceiling.
  2. Extend your right leg backward and raise it from 12 to 18 cm, with your knee facing the ground and toes pointed.
  3. Lower it and repeat 15 times.
  4. Make 15 repetitions with the knee facing right.
  5. Repeat on the left.
2- Fire hydrant

Fire hydrant

An exercise designed specifically for a single joint focusing on the gluteal muscles, in addition to their core, to help strengthen body muscles.

How to do this:
  1. Sit at your knees and place palms on the carpet at shoulder length.
  2. Straighten your back and neck while looking ahead.
  3. Keep your knee straight at a 90-degree angle.
  4. With the knee bent, lift one leg out to the side until your thigh is parallel to the floor.
  5. Hold your pelvis steady. Next, lower your leg to the initial position.
  6. Perform 15 repetitions each side.
 
3- Donkey Kick

Donkey Kick


Targets: Gluteus Maximus and Medius, Hamstrings.

How to do this:
  1. Get on all fours and raise your right leg to hip height, with your knee bent at 90 degrees.
  2. Extend your leg as if you were going to kick the ceiling.
  3. Return it to the starting position and repeat about 30 times ( each side).

4- Resistance kickback

Resistance kickback


Resistance bands, a great tool within strength training, it is a bodyweight exercise that targets your buttocks.

How to do this:
  1. Put the resistance band around your foot while keeping other end under your knee.
  2. Using a bent foot, toes pointing downward, extend and raise your left leg so that your foot is higher than your butt.
  3. Touch your stomach muscle while shifting your weight slightly sideways, while keeping your butt firm.
  4. Slowly put your foot back in place.
  5. Repeat 15 times each side.

5- Plank leg lift

Plank leg lift


This workout allows you to exercise your abdomen, hip flexors and lower back, as well as build up strength in this area more quickly.

How to do this:
  1. Start in basic plank position with your feet spread to your hip width.
  2. Start to alternate leg lift, the left leg first, and then the right leg
  3. Keeping your standing leg straight.
  4. Perform 15 repetitions each leg.
6- Leg raise

Leg raise

Targets: Gluteus Maximus and Medius, Quadriceps, Hamstrings

How to do this:
  1. Lie down facing upwards with knees bent and feet spread apart at the hip.
  2. Extend your right leg 10 cm above the ground.
  3. Raise your hips about 15 cm, then lower them 1 cm above the ground.
  4. Repeat it 20 times; and switch legs.


7- Reverse plank hip lift

Reverse plank hip lift


This exercise will help you tone your abdomen, glutes, lower back, and triceps.
 
How to do this:
  1. First, position the chair against a wall to prevent it from losing stability.
  2. Next, with your back towards the seat, place your hands with your fingers facing the spine while pushing on your abdomen and buttocks,
  3. Bend your arms and come down without touching the ground, like you want to sit down.
  4. Go back up to stretch your elbows and repeat.
  5. Keep your feet steady and spread out to the width of your hips.
  6. Make it 15 reps.

8- Lateral leg raises

Lateral leg raises


This is a great buttock exercise which you can do at home using only your body weight. Is very easy.

How to do this:

  1. Start with your hands and knees with your palms on the carpet, keeping your distance from your shoulders.
  2. Bring your abdominal muscle in, then slowly lift and stretch one leg out aside until your leg is in line with your hip.
  3. Keep it up for several seconds and return to the initial position.
  4. Do not move too much weight aside and keep your back flat.
  5. Do 15 reps on each side.
 
9- Glut bridge

Glut bridge

It strengthens the buttocks, the hamstrings, the hip muscles and the muscles of the lower back. The buttocks bridge also makes an excellent exercise for those who spend long hours sitting in the office, since it strengthens the spine and enhances posture.

How to do this:

  1. Lie down facing upwards with your knees bent and feet hip-width apart.
  2. Lift your buttocks and bring your knees together.
  3. Hold the position counting to 2, relax your knees and lower your butt so that it is 1 cm off the ground.
  4. Repeat 30 times.
  5. Do another round of 30 with your knees apart without touching the ground.
 
Well, you have no excuse to get the firm buttocks you’ve always dreamed of, no more waiting!
 

SHARE this smart exercises with all friends. They’ll thank you later when they get a bigger buttocks!

Share: