Are you doing squats? If the answer is yes, that’s great. But, let’s change that for a while and try these seven exercises we’ve put together to target the glutes and hamstrings. Let’s start! These exercises will give you a fitter, firmer butt.
JUMP SQUATS
- Start standing with your feet together, arms bent, and hands clasped behind your head.
- Jump your feet out and when you land, immediately crouch down, keeping your arms where they are.
- Extend your legs and jump your feet back to the starting position, immediately jumping back out.
- Complete 3 sets of 12 repetitions.
FROG JUMPS
- You have to stand up with your arms towards the ground.
- Next, squat down keeping your torso upright and your head raised. This will be your starting position.
- Next, you have to jump up as far as you can.
- When your feet come into contact with the ground, you have to absorb the impact with your legs. And then jump back.
- Perform between 10 and 15 jumps.
KNEE PUSH-UPS
- First, you have to start in the same position as a push-up.
- Next, keep only your knees in contact with the ground as you press up, lifting your upper body.
- Go down to the starting position, that will be one repetition.
- Perform between 10 and 15 repetitions.
DONKEY KICK
- Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Bring your spine to a neutral position and draw your shoulder blades down and back.
- Inhale.
- Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
- Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
- Complete 10 reps on the same side, before repeating the remaining reps on the other side.
BURPEE
- Stand with your feet hip-width apart and your arms at your sides.
- Lower into a squat position with your hands flat on the ground in front of you.
- Push your legs back to the push-up position and lower your chest to the ground.
- Return to position two, pushing both feet forward to return to a squat.
- Jump up and raise both hands above your head.
- Do 10 repetitions.
UP-DOWN PLANK
- Begin this exercise with a full plank.
- Then you have to put the right forearm on the mat and then the left, reaching a plank with the elbow.
- Then put your right hand on the mat, and straighten your right elbow.
- Do the same with your left arm to return to a full plank.
- Do 10 repetitions.
PILATES SWIMMING
- You have to lie on your stomach with your legs straight and together.
- Stretch your arms straight above your head.
- Next, contract the abdominals, and try to support yourself only with the abdominal area.
- At the same time raise your right arm and left leg, while lowering your left arm and right leg.
- Then do the opposite; Raise your left arm and right leg, while lowering your right arm and left leg. You will have completed one repetition.
- Do 10 repetitions.
