Who wouldn't want to have one of those popular Instagram profiles, where people proudly flaunt their perfectly toned bodies and let's just not ignore the fact that butt plays a huge role in the overall appearance. We all give it a thought for a moment, a body as perfect as that, and back out from the idea of hard workouts, gym schedules and strict diets that we have to follow in order to get visible results.
What if we say, you don't have to rush to the gym or be super strict with your diet or tough workouts? That's correct, the following 15 easy workouts are from personal experiences of fitness stars. Certainly, these are the secret for the butts everyone would turn around to take a look at!
You'll need a bench to lay your face on with your back facing the ceiling and hips off the bench. The procedure requires squeezing your butt and lifting your closed feet above your body. With your lower back making an arch; separate both feet, and squeeze your glutes for five seconds before relaxing your lower back. Can you do this repeatedly for ten reps?
At arm's length, hold with both hands a 10-pound dumbbell in front of your hips. Lower your chest by squatting with your knees at 45-degree. Slowly, lean your hips forward, and raise the dumbbell towards your torso. Rise with your knees straight and move the dumbbell to its original position.
Assume a squatting posture with your feet astride. Move the left foot forward, and the right too. Then move the left foot back before the right foot. Perform this exercise for about 30 seconds.
Place your fingertips on the floor; your feet flat and with your body, assume a bridge position. Lift your butt, squeeze the inner thighs and bring your knees closer. Hold for twenty seconds, release and repeat for ten reps.
Lie on your back and rest your heels and lower legs on a Swiss ball. Push your pelvic floor and pull your heels towards your hips. The pressure acts on your butts; perform about 30 reps.
Stand astride on your heels and hold a 20-pound dumbbell close to our kneecaps. Squat with the bent knees and reach your hips back. With the dumbbell still under your shoulder level allow your hips remain below your knees. Stay in that position for about three seconds before standing up.
This workout requires stamina as you start by standing on a bent left leg and hovering the right above the floor. Slowly squat your hips until your right-hand touches the floor. Then move your right leg backward, and do a front and side movement with the same knee. Take a short leap with the left leg and hop off before balancing on the same left foot. Repeat this process for 30 seconds and alternate your standing position.
Hold a 10-pound dumbbell on both sides while standing with your feet closed. Stride the left leg sideways, put your balance on its heel. Lower your right knee above the left toes to form a squatting position with one leg. You will feel the pressure on your hips, hold for five seconds and slowly assume the starting position. Alternate the leg that carries the weight more and performs about 30 reps.
Set your feet apart, and squat with both hands flat on the ground. Let both hands remain between your feet, and your knees in a squatting position. Lift the feet to an elevated plank position for some seconds and relax.
With your arms stretched sideways, hold across your shoulders between 20 to 30 pounds’ barbell. Lift your torso and take a step backward balancing on your right foot's ball. Try to balance the weight of your body and barbell on both feet. Lower your left knee to 90 degrees and bend the other knees. Slowly transfer the weight to the other knee and reverse your position. You'll need at least 10 reps on before alternating.
Assume a squatting position and stride both feet. Remain in this posture; hop each foot forward and backward alternately.
With the right side of your body on the floor, bend your knees and hips at an angle of 45 degrees. Place your left heel on the right heel and move your pelvis by raising your knees. Stay in this position for a few seconds before returning to the original position with the right heel on the floor.
With both feet and heels pressed together on the floor, lie with your face up. Slowly lift your butt and form a bridge position. Lower your butt and squeeze glutes for about thirty seconds.
To keep your balance; a resistance band should be tied round above your knees. While standing on both feet; stretch out your hands and bend your knees accordingly. Then move hips back, slowly squat and remain in this position for two seconds. Squeeze your glutes before returning to an upright position.
Stand on both heels, balance your weight on them and assume a squatting position. Slowly stand while squeezing your butt, and repeat the exercise for about 30 seconds.