It’s no secret that the direct route to an attractive butt is through countless squats, lunges and weights. But there is an alternative! Perform these exercises every other day for 3-4 sets and your glutes will begin to take on a beautiful shape. After a month of regular training, you can gradually increase the number of repetitions and circles.
Try these 5 moves to tone your butt without ever doing a squat
1. Dumbbell and bent leg swings
Stand on your knees and forearms and hold a dumbbell under your knee. The neck is relaxed. As you exhale, raise the leg with the dumbbell back and up, pointing the heel toward the ceiling. With the effort of the muscles of the press, keep the body straight and do not bend in the lower back. Inhale and return to starting position.
Perform 20-25 repetitions on each leg.
2. Straight-leg swing
Repeat the previous exercise with your leg straight and without using the dumbbell. As you exhale, raise your leg until you can keep your back straight. Slowly return to starting position on inhale.
For each leg, perform 20 to 25 repetitions.
3. Lifting the pelvis from a prone position
Lie on your back with your legs bent at the knees and hips. Place feet shoulder width apart or slightly wider. Support the entire foot. Place dumbbells on thighs and hold. As you exhale, lift your pelvis by squeezing your buttocks and not lifting your shoulder blades. As you breathe in, slowly lower yourself down without completely relaxing your muscles.
Repeat this exercise 15-20 times.
4. Raise the pelvis with a straight leg
Start position as in previous exercise. Raise one leg. As you exhale, raise your pelvis as high as possible, keeping your leg straight on the weight at all times.
Perform 15-20 repetitions on each leg.
5. Deadlift of dumbbells with crossed legs
Grasp dumbbells and stand up straight. Place feet together and cross legs. Lean forward until you can keep your back straight. Pull pelvis back as far as possible.
