Many of the people who are exercising and performing exercises as planks or push-ups are not aware that although those exercises are targeting certain muscles of their bodies, the same are moving their butt too.
The butt is made out of one big muscles, which sort of plays a great role in the process of keeping your body stable and strong throughout every physical activity that you are performing.
However, it is good to give a special attention to this area of your body, from time to time.
In order to focus strictly on tightening your butt, we will suggest to you a program which is consisted of 4 simple exercises that will tone your butt amazingly.
The workout program includes:
- – 3 sets of 12 repetitions for each leg of single-leg glute bridges;
- – 2 sets of 20 repetitions for each leg of single-leg donkey kicks;
- – 2 sets of 20 repetitions for each leg of single-leg kickbacks; and
- – 2 sets of 8 repetitions for each leg of single-leg lunges.
Following are the detailed instructions for each exercise. Follow them and perform each exercise correctly in order effective results to be achieved.
Single-Leg Glute Bridges
This exercise targets the area that connects your glutes with hamstrings. The same will create a nice ‘cup’ in your butt.
Start the exercise by laying down on your back. Your feet should be placed flat on the floor and your knees need to be bent. Make a movement by raising your left leg in a straight position and above you, so that you will point your toes to the ceiling. At this position your left knee needs to be position over your left hip. Try to stay into this position for about 10 seconds and then you may return to the starting position. Make 3 sets of 12 repetitions for the left leg, then switch sides, and make the same movements with the right leg.
Single-Leg Donkey Kicks
This exercise is targeting the upper part of your hamstrings and encourages stability to your core too.
Start the exercise by placing your body into a plank position i.e. on your all fours. This means that your hands need to be under your shoulders and your knees under your hips. Bend your left knee so that the same will form an angle of 90 degrees. Then flex your right leg and raise your left knee up to the level of the hip. Next, start lifting from your butt. You need to stop with the movement when your leg will be lowered and about one inch off the ground. Make 2 sets of 20 repetitions for the left leg, then switch sides, and repeat the same movements with the opposite leg too.
Single-Leg Kickbacks
This exercise targets the entire legs starting from the calves, quads, and hamstrings.
Start the exercise by placing your body into a plank position i.e. on your all fours. This means that your hands need to be under your shoulders and your knees under your hips. Raise your left leg and flex your feet imitating that you are kicking something behind you with the feet. Then straighten your leg. You may return to the starting position. Make twos sets of 20 repetitions with the left leg, then switch sides, and repeat the same movements with the opposite leg.
Single-Leg Lunges
This exercise is a true way to workout both your legs at once and is a good test for your flexibility and balance. The same will stabilize your core and workout on your lower-body part too.
Start the exercise by standing on both your legs, so that the feet will be on a distance same as the distance of your hips. Make a movement by stepping out to the right, performing one big step. Next you will need to bend you knees and push your butt to the side so that you will perform a side lunge. At this position your core should be tight and your core lifted. Make 2 sets of 8 repetitions with the right leg, then switch sides, and make the same movements with the opposite leg too.
