Nowadays, social media is like a deep pool of booty pics every girl would be jealous of, that’s a fact! Everybody promotes squats and says that THIS exercise is the most important one to get the desired booty shape. It’s definitely good movement for your glutes but it isn’t enough to get the desired results. You have to do accessory lifts — isolated exercises that emphasize your lower body muscles.
We have prepared 4 engaging booty moves to the desired shape.
Glute bridge with tapping foot
It’s like the basic glute bridge but with only one detail that makes this exercise way harder. Here you engage your abs, core, and glutes while lifting your hips.
- Lay down on the floor and put your feet hips-width distance apart;
- Your head, neck, and shoulders have to be on the floor as well;
- Lift your lower part of the body off the floor as high as possible while squeezing your glutes as hard as possible;
- Lift up your left leg and touch your right knee with your left foot;
- Do the same with the opposite side;
- Do 15 reps on each side.
Single-leg glute bridge
One bridge exercise is definitely not enough if you want to have better leg muscles. So, the next move will be a bit harder, but the results are going to blow your mind! This exercise builds your glute muscles AND tones your hamstrings.
- Lay down on the floor and take the position as in the previous exercise;
- Straighten your right leg and curve your foot toward the ceiling;
- Lift your lower part of the body off the floor as high as possible while squeezing your glutes as hard as possible;
- Then lower them down for a second and then again push up;
- Do the same with the opposite side;
- Do 12 reps on each side.
Rainbow
Wow, after this exercise your glute will simply burn! It’s a super isolated movement that in combination with the two previous exercises will make a fire in your flat. It tones the outside of your glutes and thighs.
- Begin on all fours with your knees hip-width apart and your hands on the floor;
- Straighten your right leg and flex the foot to the ceiling;
- Focus on your muscles and lower your leg to touch the floor;
- Lift your leg back to the starting position while squeezing your glutes;
- Then lower your leg to touch the floor but from the other side — to the left of your kneeling leg;
- Do the same with the opposite side;
- Do 15 reps on each side.
Leg raise in plank position
All we have heard of a popular plank position, right? But this plank isn’t only about the abs work — just lift your leg, and your booty muscles will work as well.
- Take a usual plank position;
- Lift you left leg as high as possible with the help of your glute muscle;
- Keep your leg straight for a second while squeezing your glutes, then return in the starting position;
- Repeat the opposite side;
- Do 10 reps on each side.
You may think that only 4 exercises can’t help you get the body of your dream. But if you do 3 cycles and really focus on your muscles while performing them, you will be positively impressed just in 2 weeks! I did them three times for a week and already saw the changes.
