The best buttocks of his
life in a natural way. We will teach the best exercises to tone your buttocks.
Soon you will have the most desired without investing in surgeries buttocks.
Jump
Squats
Repetitions: 15
•Begin in an athletic
stance with feet shoulder-width apart and arms bent with hands at chest level.
Bend knees and come into a full squat.
•Jump up as explosively as
you can, reaching for the ceiling.
•When you land, lower back
into the squat position. This counts as one rep.
Deadlift
Repetitions: 15
•Stand holding a pair of medium-weight dumbbells in
each hand, arms at your sides, with your knees slightly bent.
•Keeping your arms straight and knees slightly bent,
slowly bend at your hip joint, not your waist, and lower the weights as far as
possible, keeping the back straight. Keep the weights close to, almost
touching, your legs.
•Squeeze your glutes to slowly pull yourself up,
completeing one rep.
Lunge Skips
Repetitions: 30 (10 on each side)
•Come into a lunge with your right leg back. Swing
your right leg forward to hop up on your left foot, and land softly back in a
lunge.
•This counts as one rep.
Sumo Squats
Repetitions: 20
•Begin in a wide stance with your kness turned out and
your toes pointed outward at 45-degree angles. Place your hands behind your
head for more core work or at your chest for a modification.
•Bend your knees lowering your pelvis until your
thighs are parallel to the floor and your knees are at 90 degrees. Your knees
should be in line with your second toe. Your back should remain upright — do
not lean forward.
•Press through your heels to straighten your knees and
return to standing to complete one rep.
Bent-Knee Donkey Kicks
Repetitions: 30 (10 on each side)
•Start on all fours, with your hands directly under
your shoulders and your knees directly under your hips.
•Keep your right knee at a 90-degree angle as you
slowly raise your leg behind you until your thigh is almost parallel to the
floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your
back should remain perfectly still in a neutral spine. The motion should be
small and controlled with the muscle doing the work and not momentum.
•Return to start position to complete one rep.
Single-Leg Bridge Kicks
Repetitions: 30 (10 on each side)
•Lie on your back, and place your hands on the floor
for stability as you bend one leg and lift the other leg off the ground.
•Pressing your heel into the floor, lift your pelvis
up, keeping your body in a stiff bridge position.
•Slowly lower your body to
the floor to complete one rep.
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