11 Exercises to Transform Your Flat Butt

Many of you who are embarrassed about your butt, you don’t have to hide in the house during bikini season.

Here is how you can get rid of a flat butt, by working a new butt-toning exercise plan into your current exercise routine.

It’s a time to step up your strength-training routine with the workout created by 11 moves, which will sculpt, build, and lift your glutes in no time!


1.Step Ups

This move is great for your tush, but stepping up onto a chair (or sturdy stool) is a more effective.

Instructions:

– Starting position – Standing in front of the chair and place your right foot in the center of the seat.

– Step up onto the chair, bringing your right knee forward and up,

– Return to the floor, and land foot quietly,

– Switch legs and repeat. That completes one rep.

Perform 20 reps total.

Plié Squats
They help to strengthen and tone your lower back, quads, glutes and hamstrings. Using a set of dumbbells will enhance the quality of squats, in strengthening your tush and your arms too.

Instructions:

– Starting position – standing with your legs wide hold a pair of dumbbells in your hands with your arms straight

– Bending your knees, raise your arms to just below shoulder height, in line with your legs.

– Straightening your legs, lower your arms simultaneously.

Perform three sets of 15 reps.

3.Romanian Deadlifts
This move targets your hamstrings, quads, and your backside.

Instructions:

– Starting position – Standing upright hold a pair of medium-weight dumbbells in each hand at your sides, with your knees slightly bent.

– Keeping your knees slightly bent and arms straight, slowly bend at the hips and lower the weights as far as possible

– Then squeezing your glutes slowly pull yourself up, without using your back.

Perform three sets of 15 reps.

4.Walking Lunge With Bicep Curl
It works your glutes, quads and hamstrings, as well as your biceps.

Instructions:

– Starting position – Standing with feet together, holding two dumbbells at your sides.

– Taking a step forward with your left leg, curl the dumbbells to your shoulders and keep your elbows close to the body.

– Lowering hips toward the floor, bend both knees forming an angle of 90 degrees. The back knee almost touches the floor.

– Pushing off with your right foot, return to starting position, simultaneously lowering the dumbbells to your sides. That completes one rep.

– Repeat the same with the right leg.

Perform three sets of 15 reps.

5.Basic Squat With Side Leg Lift
Here’s a move that helps to smooth out your saddlebags (lower love handles).

Instructions:

– Starting position – Standing with your feet shoulder-width distance apart, holds your hands out in front of your chest for balance. Bending your knees, lower your hips deeply so your thighs are parallel with the floor and your weight in your heels.

– Rise back up and straightening the legs, lifting the right leg out to the side.

– Stepping the foot back, squat down again.

– Then stand up and repeat on the left side.

– Lower the leg back to the starting position, completing one rep.

Perform three sets of 15 reps on each side.

6.Superman
This exercise targets your back and backside.

Instructions:

– Starting position – Laying on your belly and engaging your abs to extend your arms straight out in front of you.

– Lift your arms, legs, and chest off the floor and hold for a count of 10, then slowly release your body back to the floor.

Do as many reps as you can in one minute.

7.Laying Hamstring Curl

Instructions:

– Starting position – laying flat on your back with an exercise ball under your heels. Bridging hips up, hold that position through the entire exercise.

– Flexing your feet, dig your heels into the ball, while your arms are straight out to your sides for support.

– Rolling the ball toward your body, curl your heels.

– Return to the starting position complete one rep.

Perform three sets of 15 reps.

8.Donkey Kick With Weight
This exercise works one side at a time.

Instructions:

– Starting position – on all fours, with your hands directly under your shoulders

– Place a dumbbell in the crook of your bent knee.

– Pulsing your flexed foot toward the ceiling, squeeze your glutes, while your back remains perfectly still. The motion should be small and controlled.

– Returning to the starting position, complete one rep.

Perform three sets of 15 pulses on each side.

9.Single Leg Bridge
It works the hamstrings.

Instructions:

– Starting position – Laying on your back, place your hands on the floor for stability and bending one leg lift another leg off the floor.

– Keeping your body in a stiff bridge position, press your heel into the floor and raise your pelvis up,

– Slowly lower your body to the floor to starting position

Repeat three sets of 15 reps on each side.

10.Ball Planks With Leg Lifts
This exercise tones your core and upper body.

Instructions:

– Starting position – lying your belly onto an exercise ball, walk your hands out until the ball is under your shins.

– Drawing your belly button toward your spine and engaging your abs, stabilize your torso.

– Raise your left leg up, squeeze your glute, and then slowly lower your leg back onto the ball.

– Switching sides, lift the right leg and keep your pelvis square. That completes one repetition.

Complete three sets of 10 reps.

11.Use the Treadmill

.

 

comments