Even though we all want to have a nice curved and firm buttocks, some of us have more trouble attaining that goal than others. Usually, this is because some of us don’t know the right exercises and simply rely on squats to get the job done.
Worry not, ladies, there are plenty of other, more efficient ways of attaining your dream. Here are 7 exercises to get that bubble butt you desire and deserve!
1.Hydrant with leg extension
Your starting position is on all-fours on the ground. Now try and lift one leg (it should stay in its bent position) upwards toward the ceiling. Proceed by straightening your leg and then pause, bend your knee and return to the initial position.
Repeat this exercise for 1 minute before switching between legs.
Your starting position should be a standing one, with your feet about hip-width apart from each other. Place your hands on the hips. First lift one leg straight sideways and proceed by crossing it behind you.
Bend your other knee so that the extended leg’s knee touches the ground.
Now just straighten the knee and lift your leg back out. Repeat this exercise for 1 minute before switching between legs.
3.Marching Hip Lift
Lie face-up with knees bent, feet on the ground, and abs engaged. Lift your hips as you squeeze your glutes (like the glute bridge). Now raise right foot a few inches off the ground and straighten leg. Try not to let your hips twist. Lower right foot to the ground as you pick up left foot. Repeat “march” on other side, focusing on squeezing glutes throughout.
Sit on your knees, legs together, so your butt is on your heels. Engage your glutes to lift your butt and rise to a kneeling position. Slowly lower, keeping glutes engaged.
Your starting position is once again on all-fours on the floor. Lift one leg upwards from behind you, while maintaining your core tight. Slightly cross your leg over the one that’s still planted on the floor. Lower your foot and gently tap the ground.
Then, lift it back up to its initial position before lowering it again to tap the floor. Repeat this exercise for 1 minute before switching between legs.
6.Heel lifted squat
Your starting position should be a standing one, with your feet about hip-width apart from each other. One heel should be lifted.
Maintaining control over your movements and your core tight, push back with your hips and lower your buttocks towards the ground. Just make sure to keep your standing knee from going beyond your toes.
Proceed by pressing into your heel and then return to the initial position. Repeat this exercise for 1 minute before switching between heels.
Stand in front of a bench, chair, or step. Place left foot on the bench and step up, engaging your left glute to lift. (Do not push off of your right foot.) Straighten left leg to stand tall, then slowly lower, sending hips back and bending left knee. Repeat on the other side.
Make it harder: The higher your step or bench, the more challenging the moves will be.
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