Thursday, May 19, 2016

5 Butt Exercises Better Than Squats

If you’re really looking to build up your glutes and get some mass on your butt, but tend to have knee pain when it comes to squats ? Skip the squats, and do these 5 exercises, you will have fitter and firmer butt :

Read:  5 Simple Steps to Reshape Your Butt

5 Butt Exercises Better Than Squats




1. Single-Leg Deadlift With Kettlebell

The single-leg deadlift not only works your backside, targeting both the hamstring and the glutes but also works the core.
- Hold a kettlebell (between 10 and 20 pounds) in your right hand, and lift your left foot slightly off the ground.
- Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The kettlebell will lower toward the ground. Keep your left shoulder blade pulled down your back.
- With your back straight, return upright, coming to your starting position. This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.
- Do 12 reps on each leg, for three sets.



2. Curtsy Lunges

Stand with your feet shoulder-width apart and your hands on your hips. Keeping your hips square, cross your right leg behind you and step backward as you lower your right knee toward the floor. Your left knee should remain directly above your left ankle. Pause, then press into your left heel as you stand and extend your right leg into a side kick. Repeat for 45 to 60 seconds before you switch legs. Do 10 reps.



3. 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. Do 10 reps.



4. Step-Ups

Walking up flights of stairs is great for your tush, but stepping up onto a chair is an even more effective move.

- Stand in front of your chair and place your left foot in the center of the seat.
- Step up onto the chair and bring your right knee forward and up.
- Lower yourself back to the floor, with the foot landing quietly.
- Switch legs and repeat to complete one rep. Do 20 reps total.



5. Bear Plank Leg Lifts

Begin in a plank position with your shoulders stacked above your wrists. Bend both knees slightly as bend your left knee to 90 degrees. With a flexed foot, squeeze your glutes, and raise your right heel up toward the ceiling as high as you can. Pause, then bring your left knee back to meet your right knee. Repeat for 45 to 60 seconds before switching sides. Do 10 reps.

(source: popsugar.com + cosmopolitan.com)


See Also :
- 10 Day Beach Body Challenge
- 6 Best Foods for Quick Weight Loss
- 5 Simple Steps to Lose 20 Pounds
- 30 Flat Tummy Tips  

- Workout to get a Bikini Butt



12 comments :

  1. Thanks for your post. Hope to see many such post from you soon!
    Fitness Model at Workout Music Motivation videos.

    ReplyDelete
  2. So surprise!
    thank you for your share.
    Cook at healthy smoothie ideas foods.

    ReplyDelete
  3. The pink is such a pretty color and fits perfectly! I did some intense cardio and the pants did the slide down like my other workout pants do. I wanna order carbon 38 workout clothes in the brown as well.

    ReplyDelete
  4. New Diet Taps into Pioneering Idea to Help Dieters Lose 20 Pounds within Just 21 Days!

    ReplyDelete
  5. With bistroMD you know that you will not only receive delicious meals, but that every meal and every day in bistroMD's weight loss programs will be balanced to bistroMD's specific nutritional platform to promote healthy weight loss.

    STEP 1 - Select one of the diet plans for 5 to 7 days of entrees.
    STEP 2 - Take a look at your menu before ordering and choose the meals you want for each day and week.
    STEP 3 - Order your diet plan.
    STEP 4 - Your meals are delivered to your door.

    ORDER NOW - home deliveries.

    ReplyDelete
  6. I'm a fan of your blog and as always I liked the post. Please keep us updated as we love your blog. noyasystem

    ReplyDelete
  7. New Diet Taps into Pioneering Plan to Help Dieters LOSE 23 Pounds within Just 21 Days!

    ReplyDelete
  8. I started on COPD Herbal treatment from Ultimate Life Clinic, the treatment worked incredibly for my lungs condition. I used the herbal treatment for almost 4 months, it reversed my COPD. My severe shortness of breath, dry cough, chest tightness gradually disappeared. Reach Ultimate Life Clinic via their website at www.ultimatelifeclinic.com . I can breath much better and It feels comfortable!



    ReplyDelete
  9. I started my HSV2 herbal treatment last month, which I ordered from Herbalist Razor, When I visited his FaceBook Page : https://web.facebook.com/HerbalistrazorMedicinalcure. After Taking it for 18days, I went for a couple of herpes virus tests and so surprisingly my results came out negative. Herbalist Razor herbal medicine cured me of my herpes virus.... He can As well Treat HIV/AIDS, Lupus, Sickle Cell, Fruit Of the Womb (Miscarriages), Cancer and Lots more, Email him through drrazorherbalhome@gmail.com Or WhatsApp/Call him +2349065420442

    ReplyDelete
  10. Following Dr. Razor’s Herbal diet leads to numerous health benefits as it encourages the consumption of fruits and vegetables, unprocessed fresh products, and discourages the use of alcohol and other potentially harmful substances. It also makes you drink lots of water. It is definitely not an easy diet to follow. It is quite restrictive, but it does have the ability to cleanse your systems and make you feel better even when used short term. I was As well Cured During this routine of taking Dr. Razor's Herbal Medicine. His medicine and diet are quite something and are capable of obliterating different Viruses like HIV/AIDS,CANCER,LUPUS,HPV,SICKLE CELL, HEPATITIS A-E ETC. Contact him on email : drrazorherbalhome@gmail.com , Whatsapp Him on +2349065420442 . You can Reach him on His Facebook Page : https://web.facebook.com/HerbalistrazorMedicinalcure/ .God bless you as you share, let's save the world.

    ReplyDelete