Thu. May 26th, 2022

We’ve put up a set of seven workouts that target the glutes and hamstrings. They’ll offer you a fitter, firmer butt after a few weeks, even if they’re more rigorous than your typical workout.

CLAMSHELL 

Stack your legs on the side and bend your knees at a 45-degree angle. To keep your balance, use your upper arm. To assist support the spine and pelvis, engage your abs by bringing the belly button in. Raise your upper knee as high as you can while keeping your lower leg on the ground. Return to the starting position after pausing.

Do 20 reps on each side.

TAKE THE STAIRS

This can be really useful if you desire firm buttocks. You can progress to two steps at a time. When you reach the top, extend your legs to maintain your muscles long and slim.

LUNGES

Standing with your feet shoulder-width apart and your hands on your hips, begin the movements. Then, with one leg, take a step forward and stretch your knees until your back knee is almost touching the floor. Bring your body back after that.

Switch legs and Repeat it 20 times

PELVIC LIFT

Place your hands facing down and your feet flat on the ground. Use your feet and hips to lift your body.

Hold for 2 seconds, lower down slowly, and repeat 8 to 12 times.

THE DONKEY

Begin on all fours, but use your elbows to support your body. Lift one leg as high as possible and hold it in the air for 10 seconds. Then, with the second leg, repeat the exercise. Complete 4-5 sets of 20 repetitions on each leg.

SQUATS

Standing with your feet slightly wider than hip-width apart is a good idea. Your hands should be on your hips or in front of you, and your toes should be slightly pointed out.

Bend your knees and slowly bring your hips back into a sitting posture. Instead of thrusting your knees forward, hinge your hips back as if you were sitting in a chair. Then gently return to the beginning position by holding the position for 2–3 seconds.

Perform 8–12 reps for 2–3 sets.

STEP-UPS

To elevate your body, press into your heel and focus all of your weight on your stepping leg.

Gently lower yourself to the ground, just brushing the toes of your other leg. You’ll truly feel this exercise if you take it carefully and concentrate on the working leg.

Source:https://www.forhealthylifestyle.com/

Leave a Reply

Your email address will not be published.