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

Comments

7 5 Minute Workout Routines To Do Every Day

you're the multitasking type, you want your workouts to be three things — fast, efficient, and effective. Well, multitaskers, you're in luck: We've designed seven quick, equipment-free workouts that can be completed in five minutes tops, so you can squeeze in some exercise while you're waiting for the coffee to brew or for your love interest to text you back. If you're feeling extra ambitious, combine all seven circuits for a 35-minute total-body blast. 5-MINUTE ABS WORKOUT *1 minute static plank hold *30 second side plank (left side) *30 second side plank (right side) *30 V-ups *30 Russian twists *30 bicycles 5-MINUTE BUTT AND LEG WORKOUT *30 squat jumps *20 lunges (each side) *30 sumo squats *20 jumping lunges …Repeat X2! 5-MINUTE CHEST AND BACK WORKOUT *20 push-ups *20 tricep push-ups *20 supermans *1 minute plank hold …Repeat! 5-MINUTE CARDIO WORKOUT *1 ...

IF YOUR KIDNEY IS IN DANGER, THE BODY WILL GIVE YOU THESE 7 SIGNS

The function of the kidneys is extremely important for our health, as they filter 120-150 quarts of blood daily. Therefore, these organs, located below the ribs, maintain the blood stable, prevent the accumulation of waste and fluids in the body, stabilize the electrolyte levels, produce red blood cells, regulate blood pressure, and strengthen the bones. Yet, they often suffer from damage, which causes huge complications. Therefore, it is extremely important that you know the signs of kidney damage in order to prevent further health issues and treat the problem on time. These are the most common symptoms of improper function of the kidneys: Swelling Damaged kidneys often lead to swellings in the body, especially in the leg, ankle, hand, face, and feet areas. The body cannot remove the accumulated waste and fluids and they cause swellings. Fatigue When healthy, kidneys produce the hormone EPO (erythropoietin), which forms red blood cells. These cells are needed for t...

Tips to Correct Uneven Skin Tone

Uneven skin tone is a result of pigmentation. Some parts of skin appear darker than other parts of the body because excessive sun exposure damages the layers of skin which gives it color. These dark spots are visible on face, hands and legs, preventing your skin to look even and one toned. Also, Long term acne cause blemishes and marks that makes your skin look dull. It is important that you take precautions to avoid pigmentation. If the damage is done then there are ways to correct uneven skin tone. The best tip is to lighten the skin tone. Here are some tips to correct uneven skin tone: Sun Protection: Always wear sunscreen having SPF(sun protection factor) of at least 15 to protect your skin from harmful UV rays. Apply it 30 minutes before leaving the house. Use sunscreens that contain zinc oxide and try to cover your face with hat or stay in shade to avoid direct sun exposure. The sun’s UV rays are strongest between 10 a.m to 4 p.m, avoid excessive sun exposure during thes...

Fitness Trends

Search This Blog