The Top 10 Sexy Butt Workouts.
Want to find out what exercises lift your buttocks ? and how to get that bootylicious. Well Dr Marchuk has compiled a super quick glute workout routine which will tighten your buttocks and thighs. You can also use these exercises at home to get bigger rounder buttocks and these workouts only take a few minutes per day.
Some of the Butt exercises can be done quickly to warm up and then you can add dumbbells or leg weights to the butt workouts when you become more advanced.
Toning your bum is more about building muscle then it is about loosing weight. Remember you are working big muscle groups they take longer to warm up. A gentle warm down stretch is also essential .
Remember with our very own diet buddy you can keep track of your measurements for free and have them displayed in fantastic graphs when you see your progress it will give you a tremendous boost and also we support you daily !! pep talks help so much as does knowing how well your doing.
Hip thrusts are the best exercise to start with to lift your buttocks and a great place to start as a beginner at home. start with 3 sets of 5 every day and you will notice your bum starting to get firmer in 2 weeks.
The Walking lunge is a simple but effective bum exercises for quick results. Start without weights at first and after a few weeks start with dumbbells of a few kilos. Try 3 sets of 5 again and add as many repetitions as you like up to 75% of the total you can manage.
SINGLE LEG HIP LIFT.
Now advancing on the hip thrust try the single leg hip lift if your not at this stage simply continue with the hip thrust and add 2 or 3 of these in 3 sets after a few weeks. By the way did you know your bum is made up of 3 glute muscles maximus, medius, and minimus ?
Donkey kicks One of the best glute workouts to do at home this will get your butt round and bootylicious in no time remember you can add angle weights in time. Stick to 3 sets with 5 repetitions at first until you can do more and then add as many repetitions up to 75% of the total you can manage. Psychologically its wiser to start easy or it can place to much pressure on subsequent workouts to do more or better. However the real key is consistency and warming up and stretching out at the end.
STEP UP LUNGES.
Use a chair or box this is not only great to get a firm round bum but set the height lower and it can start your routine as the perfect warm up. As you progress you can add the knee raises and also ankle weights.
This is a great exercise to get a bigger butt and works for beginners and advanced if your starting of simply remove the weight and just add a dumbell weight after a few weeks, increasing the weight of the dumbbell every week.
BULGARIAN SPLIT SQUATS.
Bulgarian split squats are an advanced exercise you can use to really start getting a defined round bum and shapely thighs. Start of with 2 or 3 have a break and and see if you can repeat but don’t struggle to much.
SLIDING FOOT PLANK.
This is actually a full body workout working your abs, your thighs and your butt.
ALL FOURS LEG KICK.
ROMANIAN DEAD LIFT.
Finally Romanian dead lift it may look a little scary but remember you can start with a low weight this will certainly make your bum bigger. A good rule of thumb is the lower the reps you can manage and the more effort you are having to exert the more mass you will gain. So if you have skinny legs then adding heavier workouts will help bring some muscle to your legs which you can then define with less strenuous exercises.
BONUS CONTENT FOR THAT SEXY BUTT.
Alternative bum workout illustrations that you can print selected from the most shared content on pinterest.
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