Squat might be the first thing to pop up whenever we think of butt workouts. However, this move alone is not enough to guarantee you a dream bum, according to Brittany Perille Yobe, a certified personal trainer who has 1.2 million followers thanks to her peach-centric workouts and gravity-defying belfies.
Perille Yobe shares with Cosmopolitan: “Of course, squats engage the glutes.” However, compound movements such as squats and lunges do not just focus on glutes. “They train more of the quads, lower back, and hamstrings.” Hence, squats along will not bring you big buttocks.
To make your dream butt most possible, you should mix things up. In fact, Perille train with about 10 different glute exercises to isolate the muscles by engaging them from various angles.
In this blog, we will share with you an efficient booty routine designed by New York City-based personal trainer Chelsea Dornan and modeled by Perille. But expect some soreness tomorrow, your sitting might not be so comfortable.
Single-Leg Glute Bridge
Lie on your back with your knees bent, feet shoulder-width apart and flat on the floor. Lift your hips off the ground to create a straight line from your knees to shoulders. Extend one leg. On your exhale, squeeze your glutes hard, keep your abs drawn in and push your hips toward the ceiling as high as you can. Hold your bridged position for a couple of seconds, then ease back down until your butt hovers right above the floor. Repeat without touching the ground for completing one rep.
2. Hydrants With Leg Extension
Start on your hands and knees with your knees and your hands hip-width and shoulder-width apart, respectively. Keeping your knees at 90 degrees, raise right thigh to hip height, then extend the leg straight out to the side. Pause before you lower your leg to starting position to complete 1 rep.
3. Leg Rainbows
Start from a kneeling position on all fours with your knees hip-width apart and your wrists stacked over your shoulders. With pointed toes, extend your right leg behind toward the ceiling. Keeping your core tight and leg straight, slowly lower your leg so the tips of your toes are touching the ground. Raise the same leg toward the ceiling again while squeezing your glutes at the top. Lower the leg to reach the ground about a foot to the left of your kneeling foot. Back to the starting position for a complete rep.
4. Curtsy Lunges
Place your feet hip-distance apart and your hands clasped together at your heart. Keeping your back flat and your core engaged, step your left foot behind and bending both knees as if you were curtsying. Pause, then return to the starting position, and switch sides to complete one rep.
5. Heel-Lifted Sumo Squat
Begin with your feet wider than shoulder-width apart, toes pointed outward. Lift the left heel. With control, squat down slowly while maintaining proper forms. Hold for a few seconds, then press into your right heel to stand up into the starting position for one complete rep.
6. Bear Plank Leg Lifts
Start off in a standard plank position with your shoulders stacked above your wrists and your back straight. Lift your right leg and bend the knee 90 degrees so that your heel is close to your butt. Squeeze your glutes and raise your right heel toward the ceiling as high as possible. Hold for a few seconds before bringing your right knee back to complete one rep.
7. Single-Leg Dead Lift
Begin standing on your right foot while your left leg bent in front of you, knee at hip height. Start to drive your left foot back and slowly fold forward, reaching both hands toward the ground. Hold for a few seconds before returning to starting position with control to complete one rep.
8. Sumo Squat to Calf Raise
Start with your feet about three to four feet apart, toes pointed slightly outward. Squat down until your thighs are parallel to the ground, knees over the ankles. With control, raise your left heel as high as possible without compromising your form. Release it to the floor, then switch sides to complete one rep. Repeat two more times on each side.
9. Squat to Sumo
Start in a standing position with your feet wide apart and your toes pointing forward. Keeping your knees behind your toes, drop into a squat, back straight and upper body lifted. Lift up a few inches while turning your toes 45 degrees outward and then drop back into a low squat. Lift up to bring your toes forward, and continue to move foot accordingly as you pulse.
Spend 45 – 60 seconds for each exercise on each side in order. Repeat the sequence up 3 times for ultimate results.
https://blog.envycurve.com/wp-content/uploads/2020/01/anh-2.jpg766768adminhttps://blog.envycurve.com/wp-content/uploads/2017/05/logo.pngadmin2020-01-05 17:23:022020-09-14 21:36:519 Exciting Butt Exercises Every Woman Should Know!