When you lose weight or/and get older your figure changes. And if you don’t exercise the body loses muscles which changes the form of your thighs, butt, stomach and boobs. You not only get flat but also weak, which increases the risk of injuries and sprains. That’s something we cannot allow to happen! Here are some simple and effective ways that really work and will keep your butt in shape. Work 1 min, rest 10 sec. Do the movements slowly and with control, and you’ll feel nice pain in your butt already the day after the first round.
Hydrants with Leg Extension. Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. Keeping the knee bent to a 90-degree angle, lift the right leg out to hips-height. Pause before you bring your bended leg back to starting position. 1 min on each leg.
Rainbows. Begin on all fours with your hip above the knees and your wrists on the floor. With a pointed toe, extend your right leg and reach the foot toward the ceiling. Dont arch, keep your spine straight. Slowly lower your knee to tap the floor. Squeeze your glutes as you lift the leg back up. 1 min on every leg.
Lie on your right side with your head cradled in your right palm. Bend your knees in front of you 45 degrees. Lift your left leg up to the ceiling at about 45 degrees, keeping your hips stacked without rocking backwards or forwards and with your elbow pressed into your side.It’s important that the foot is bent and the heel must always be higher than the toes. Hold at the top for 2 seconds before returning to start. Repeat for 1 min, switch sides.
Single-Leg Glute Bridge. Lie on your back with your knees bent and soles of your feet on the floor. Extend one leg and keep it at the same level as the hips, keep your knees together. On your exhale, squeeze your glutes, and push your hips up toward the ceiling as high as you can. Pause, then lower your leg down, keep your hips up all time and the knees together. 1 min on every leg.
This one is different from the first one. Lie on your right side with your head on your armpit. Lean your body forwards and support with your left hand. Lift your left leg up at 45 degrees, keeping your hips still.It’s important that the foot is bent and the heel must always be higher than the toes. Hold at the top for 2 seconds before going slowly down. Repeat for 1 min, switch sides.
Glute bridge.Lying on your back with your knees bent and feet flat on the floor, place the weight on your pelvic area (optional). Rise your hips up off the floor and thrust them as high as you can, squeezing your butt at the top. Keep shoulders on the ground. Lower hips back down, but do not touch butt to the floor.
Put you forehead on the back of your hands, rest your head and chest. Lift your legs up, keep them straight, press the legs to the sides and keep your feet bent and out with the toes. The important thing is to press the legs out from each other, that’s when the gluteus muscle is working.