5 Moves that Give Your Butt a Serious Lift

5 Movesthat give

This post is for my dolls who are looking to maintain or build a butt…

Let me start by saying building any muscle requires eating clean and training hard. People always assume that my bottom half is all genetics, when the reality is that I always had the potential to have a great bottom half, but training hard and eating clean took my body to the next level. So here are a few of my favorite training moves dedicated to my curves…

Hip-Lift Progression

This is an awesome way to relieve tension in your lower back and work your butt at the same time.

  • Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
  • Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
  • Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine.
  • To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds.
  • Keeping your hips up, place your foot back on the floor and then lower your hips.
  • Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.

Single-Leg Glute Bridge

  • Lie on your back with your knees bent and your feet flat on the floor near your butt and hip-width apart.
  • Keeping your knees in line, extend one leg.
  • On your exhale, squeeze your glutes and push your hips up toward the ceiling as high as you can go.
  • Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground.

Hydrants with Leg Extension

  • Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders.
  • Lift your left knee toward the ceiling, then extend the left foot straight out to the side.
  • Pause before you bend your knee again, and bring your leg back to starting position.
  • Repeat for 45 to 60 seconds on the left side before you switch to the right.

Squat with Kick-Back

You are strong. Your quads and butt are toned (okay, getting there). You will not fall as you attempt this powerhouse move.

  • Stand with your legs shoulder-width apart.
  • Sit back to a squat, bringing your fists close to your chin.
  • Then bring your left leg straight behind you while extending your arms forward.
  • Return to the squat position, then repeat on the other side.
  • Continue alternating sides for one minute.
  • As you squat, remember to keep your weight back on your heels.
  • When extending the leg behind you, keep your hips square — don’t twist them toward the side.

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    1. wasidah says:

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