Squats are the best exercise for getting the butt of your dreams, but we'll prove that you can add roundness to your glutes even without those squats that have already bored everybody to death. We’ve put together nine toning exercises that aren't squats but will nevertheless help you to build the curves you desire. Add this video to your favorites and go back to it 3 times a week for the best possible results. Here're some highlights of the workout we offer: • Workout zone: anywhere where there's a flat solid surface (like the floor with an exercise mat on it); •Targeted zones: the gluteal muscles; •Workout performance: one complete workout includes nine exercises, each with 10-15 repetitions; •Workout frequency: 3 times per week; •The result: a toned and lifted butt, improved body alignment, and improved athletic performance. When you're doing the leg lifts, hold your spine in a neutral position. Also, keep your head in line with your neck. Exhale and squeeze the butt muscles as you lift the leg. Remember, building a better butt takes time and dedication, plus make sure you follow a healthy diet!
TIMESTAMPS Highlights of the workout 0:42 Stiff leg deadlift 1:13 Resistance band glue kickback 2:33 Glute bridge 3:36 Stability ball hamstring curl 4:33 Lateral leg raises 5:40 Plank leg raises 6:42 Dumbbell rear lunge 8:07 Reverse plank hip lift 9:08 Fire hydrant 10:03
SUMMARY -Workout zone, performance, frequency and results are some of the highlights of the workout we offer. -Basic deadlifts force a lot of your muscles to work simultaneously and are extremely effective for shaping your butt. -Glute kickbacks are bodyweight exercises that target the buttocks. You'll need a resistance band for this particular exercise to wrap it around one foot and keep the other end under your knee. -When done properly, glute bridge, that is a simple yet effective exercise, will help you feel how your glutes work in the movement. -Stability ball hamstring curl is a lower body exercise that targets your hamstrings, calves, and glutes. You can find a stability ball in any gym and use it for this exercise. -Side leg raises are a good glute workout you can do at home with just your bodyweight. It's very simple to perform, and most of us know its, technique from school. -Plank leg raises will make your hip flexors and lower back work hard. Do it if you're a beginner or as a warm-up before the main training. -The main advantage of the reverse rear lunge is that you're putting less stress on the knee joints. -The main targeted muscles during reverse plank hip lift are the abdominals, lower back, glutes, and triceps. -Fire hydrant is a single joint exercise that focuses on the gluteus muscles, as well as your core to stabilize your body.
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