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These exercises focus on the butt and thighs and are sure to give you a
sexy, toned and full apple bottom if done consistently and with
enthusiasm. Enjoy!
#TeamLookGoodNaked
Lunges and Squats:
Nick Evans, author of Bodybuilding Anatomy, says one of the best ways to building booty and thigh mass is by incorporating stationary lunges into your workout routine.
To perform the lunge, stand with your feet shoulder-width apart while holding two dumbbells at arms’ length by your sides. Then step forward and bend the knee until your leading thigh is parallel with the floor. Return to the start position and repeat, using the opposite leg.
Squats can be performed with or without dumbbells (depending on your level of intensity and fitness). If you want to get your glutes to do more work then you should include dumbbells/weights in your workout.
To perform the squats, Livestrong.com tells us to: stand with a wide stance, feet apart and toes pointing outward. While holding the dumbbell with both hands in a vertical position in front of hips, keep your back straight and squat down, allowing the knees to point outward. Return to the standing position and repeat. Do one set of 12-15 repetitions and remember to keep good form and posture.
Running Uphill:
Uphill running can give you a bubble butt, who knew? According to Livestrong.com, “ When you run uphill, your thigh rises higher than it does when you scoot along on flat ground, creating an unusually wide angle with the horizontal ” .
This movement requires more effort from your glutes especially if you do short sprints up a hill. Hill running will also work on your legs, sculpting and trimming them.
Donkey kick:
The donkey kick is a simple exercise that focuses on the top of the butt. To do this exercise, fitness expert and author of Weight Training for Women Leah Garcia says that you should: start on hands and knees with hips and shoulders square. Use neutral spine position, keeping a natural arch to the low back. Retract shoulders and engage abdominal.
Lift right leg off the mat, keeping your knee bent and, raise foot toward the ceiling in a controlled motion. Initiate movement from the hip, keeping your right leg in a fixed position.
Kneeling side-kick:
To tone your behind, Leah suggests that we perform the kneeling side-kick. To do this exercise you must start on your hands and knees with hips and shoulders square. Raise right leg to the side keeping knee at a 90 degree angle. Straighten right leg to the side of the body. Point toes and flex your leg. Keep knee facing forward by externally rotating the thigh. Hold position for a moment. Repeat on the other leg.
Nutrition:
When trying to build a bigger butt it is important that you eat healthy and nutritious foods. These foods will supply you with the energy you will need to perform these exercises as well as the fuel to build up your glutes. Also, pay close attention to what you eat post-workout. Gluteus to the Maximus author, Nick Nilson, states that “What you eat after your workout is going to have the greatest effect on your results”. He suggests a diet high in protein, vitamins (calcium, magnesium and zinc) and water.
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#TeamLookGoodNaked
Lunges and Squats:
Nick Evans, author of Bodybuilding Anatomy, says one of the best ways to building booty and thigh mass is by incorporating stationary lunges into your workout routine.
To perform the lunge, stand with your feet shoulder-width apart while holding two dumbbells at arms’ length by your sides. Then step forward and bend the knee until your leading thigh is parallel with the floor. Return to the start position and repeat, using the opposite leg.
Squats can be performed with or without dumbbells (depending on your level of intensity and fitness). If you want to get your glutes to do more work then you should include dumbbells/weights in your workout.
To perform the squats, Livestrong.com tells us to: stand with a wide stance, feet apart and toes pointing outward. While holding the dumbbell with both hands in a vertical position in front of hips, keep your back straight and squat down, allowing the knees to point outward. Return to the standing position and repeat. Do one set of 12-15 repetitions and remember to keep good form and posture.
Running Uphill:
Uphill running can give you a bubble butt, who knew? According to Livestrong.com, “ When you run uphill, your thigh rises higher than it does when you scoot along on flat ground, creating an unusually wide angle with the horizontal ” .
This movement requires more effort from your glutes especially if you do short sprints up a hill. Hill running will also work on your legs, sculpting and trimming them.
Donkey kick:
The donkey kick is a simple exercise that focuses on the top of the butt. To do this exercise, fitness expert and author of Weight Training for Women Leah Garcia says that you should: start on hands and knees with hips and shoulders square. Use neutral spine position, keeping a natural arch to the low back. Retract shoulders and engage abdominal.
Lift right leg off the mat, keeping your knee bent and, raise foot toward the ceiling in a controlled motion. Initiate movement from the hip, keeping your right leg in a fixed position.
Kneeling side-kick:
To tone your behind, Leah suggests that we perform the kneeling side-kick. To do this exercise you must start on your hands and knees with hips and shoulders square. Raise right leg to the side keeping knee at a 90 degree angle. Straighten right leg to the side of the body. Point toes and flex your leg. Keep knee facing forward by externally rotating the thigh. Hold position for a moment. Repeat on the other leg.
Nutrition:
When trying to build a bigger butt it is important that you eat healthy and nutritious foods. These foods will supply you with the energy you will need to perform these exercises as well as the fuel to build up your glutes. Also, pay close attention to what you eat post-workout. Gluteus to the Maximus author, Nick Nilson, states that “What you eat after your workout is going to have the greatest effect on your results”. He suggests a diet high in protein, vitamins (calcium, magnesium and zinc) and water.
Follow , Women24 on Twitter and like us on Facebook
