5 Exercises for a Sexy Butt

Hello, don’t ashame if you didn’t have a sexy butt. here are the 5 exercises you can do to have a sexy butt

# 1: Squats

Squats work almost every muscle in your lower body; particularly the glutes, quads, and hamstrings. Squats shapes and strengthens the gluteus maximus — your biggest butt muscle. In addition, quads and hamstrings are worked as knees flex.

• Stand with feet shoulder-width apart — widen your stance to tone the inner thigh muscle (adductor)

• Slowly lower your hips — don’t let knees extend past toes

• Squeeze glutes and rise to starting position

• Keep your back straight during the entire move

There are several variations of a basic squat. For example: use dumbbells or barbells to increase intensity and include your upper body in the workout. Rather than lowering into a squat, jump explosively and land in squat position.

While in squat position, slowly raise 1 leg behind your body and extend arms forward. Return to start position and switch sides.
# 2: Lunges

Lunges exercise the same muscles as squats, but lunges make the gluteal muscles work harder to slow your body as you lower down. What’s more, lunges require more stability, which engages the calves and lower back muscles.

• Stand with feet hip-width apart

• Hold a dumbbell in either hand; if desired

• Take a big step forward with your right leg

• Bend both knees to slowly lower your body

• Don’t bend knees more than 90 degrees and keep the front knee aligned over your front ankle

• Step back to start position and repeat with left leg

For explosive lunges: jump and switch legs in midair.
# 3: Bridges

Without any equipment, you can tone your glutes, rectus abdominus, erector spinae, hamstrings, and adductors.

• Lie on your back with knees bent and feet flat on the floor.

• Slowly lift your spine, 1 vertebrae at a time, starting at your butt.

• Tighten glutes and hamstrings to create a tight line from shoulders to knees.

• Slowly lower your back to the floor.

# 4: Running or Walking — on Hills

These cardio exercises lift your butt while simultaneously releasing endorphins that lift your mood. Running and walking also burn calories and trim flab from your backside.

Running a mile burns about 100 calories and walking a mile burns around 80. However, the faster you run the more calories you’ll burn. People who carry more weight also burn more calories because they exert more effort.

For the ultimate butt lift, add a few hills to your running or walking workout. Hill workouts help burn away calories faster, too.

# 5: Brazilian Butt Sculptor

Brazilian women are known for their beautiful curves and with this fast workout, you can firm your butt and tone your thighs to get enviable curves, too. All you need is a stability ball.

• Lie face down on the ball with palms and toes on the floor — the ball should be supporting your pelvis.

• Flex glutes and lift your legs as high as you can.

• Hold position for 1 count, then bring feet together for 1 count.

• Separate legs and lower them to the floor.
Source: healthmeup.com