If you want to tone and tighten the buttocks and legs to make them look more appealing, the following exercises will be very useful. It is also important to know that in order to achieve the desired results it is necessary to make certain changes in the way of living, such as following a healthy diet plan, getting rid of all unhealthy habits, and moving more.
These six moves will change the look of your butt in just a few weeks, and all you need to do is be persistent throughout your workout to achieve the desired results.
Wall squat
- Start by standing about two feet from a wall with your back against it.
- Slide your back down the wall until your hips and knees bend at a 90-degree angle.
- Keep your shoulders, upper back, and back of your head against the wall.
- Both feet should be flat on the ground with your weight evenly distributed.
- Hold the position for the required time.
- Repetitions: 2 series of 15 seconds.
Donkey kick
- Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Bring your spine into a neutral position and draw your shoulder blades down and back.
- Inhale.
- Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
- Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
- Complete 10 reps on the same side, before repeating the remaining reps on the other side.
Plie squat
- Extend your feet with your toes pointing out.
- Begin to bend your knees, squatting as far as you can go.
- Push up through your heels, squeezing your inner thighs and glutes at the top.
- Complete 3 sets of 12 repetitions.
Glute Bridge
- Lie on your back with your knees bent and your feet flat on the floor.
- Lift your hips off the ground so your body forms a straight line from your shoulders to your knees.
- Pause when you’re in that position, then slowly lower your body back to the ground.
- Do 2 sets of 12 seconds.
Step-Ups
- Stand up with a bench or step in front of you.
- Starting with your right foot, step onto the bench, tapping your left foot lightly against the surface while keeping your weight on your right foot.
- Lower your left foot back to the ground while keeping your right foot on the bench.
- Repeat 3 sets of 12 reps, then switch legs.
Side lunge
- Stand with your feet and knees together.
- If it’s comfortable for you, hold a pair of dumbbells.
- Take a big step with your right foot to the right side.
- Slowly lunge toward the ground, without extending your right knee past your toes and keeping your left leg relatively straight.
- Now push off with your right foot to return to a standing position.
- Repeat the same process with the other side.
