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The Best Butt Workout

The Best Butt Workout

THE WORKOUT

Complete the following exercises without any rest in between each exercise for a total of one round.

50 Hip Bridge & Leg Lift
80 Donkey Kicks
80 Fire Hydrants
50 Sumo Squats & Leg Raise
80 Side Lunges


1.HIP BRIDGE & LEG LIFT:
   
THE EXERCISE EXPLAINED:

Lay on your back, bend one knee keeping your foot flat on the ground. Lift your hips up off the ground and hold that position. Lift your opposite leg up off the ground so your foot is about 3 – 4 inches hovering over ground. Keep your leg straight and lift it bringing your toes to the ceiling. Then lower your leg  without touching the ground and repeat.

As I already mentioned  this exercise ended up being an awesome challenge  so I’m sharing with you guys to test the waters with the one leg bridge & leg lift.

THE EXERCISE CHALLENGE:

Complete 13 reps on your right leg, without resting immediately move to complete 13 reps on your left leg. Rest for 10 seconds & complete 12 reps on your right leg then without resting move to 12 reps on your left. Again, rest 10 seconds. Complete this until you get down to 5 reps which at this point you’re going to ditch the rest & keep going until you have no reps left.


Voila! 182 reps in very little time! Butt Bonus!

2. DONKEY KICKS ARE YOU AN:
Donkey kicks are an excellent exercise which targets your glutes! It’s a super easy exercise & It’s       hard to perform incorrectly therefore this is great exercise for beginners. This exercise not only targets your glutes it also works your delts, triceps, core, hamstrings and quads!

3. FIRE HYDRANTS: 
Begin standing on one foot, while other foot is lifted slightly off the ground. Keeping your leg straight, kick your foot backwards while squeezing your butt as far back as you can press until your glutes are super tight. Release and repeat.

4. SUMO SQUAT & LEG RAISE: 
Begin standing in a super wide stance. Bend down, pushing your hips back into a nice low, wide squat. As you come back up into the air, lift one leg up off the ground, bending your knee up into your armpit as high as you can. Complete another squat and lift opposite leg. Continue to alternate legs after each squat.

5.SIDE LUNGES:
1.Stand with your feet and knees together.
2.Take a large step with your right foot to the side and lungs towards the floor.
3.Make sure your right knee does not extend past your toes and keep your left leg relativeely straight.
4.Push off through your right foot to return to the start to complete one set.Source
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