3 Minute Butt How to get a Perfect Butt in 3 Minutes
Workout and helpful advice. Add this tutorial to your favorites it will guide you when you train! 5,4,3,2,1, Readyé Go! Never put your butt on the ground during descent, in order to keep the contraction constant. Be sure not to raise your shoulder blades off the floor during the exercise. Next Exercises: Pulsed butt lifts. Readyé Go! If you can't it, try doing regular butt lifts. Don't excessively curve your back. Be sure not to raise your shoulder blades off the floor during the exercise.
Keep your abs and butt constantly tight to improve the effectiveness of the exercise. Make sure to keep your feet constantly well placed on the floor. Next Exercises: Donkey kicks crossover. Readyé Go! If you can't do it, try the donkey kicks without crossing your legs. Be sure not to curve your back during the movement. Switch side in the shortest time possible. Go! Don't put your knee on the ground when you take down the leg, in order to keep a constant contraction. Next Exercises: Pulsed donkey kicks with leg at 90Â°. Readyé Go!
If you can't do it, try smoothly raising and lowering the leg, creating a wider movement. Control the movement to maximize the effectiveness of the exercise. Switch side in the shortest time possible. Go! Be sure not to curve or bend your back during the movement. Next Exercises: Donkey Kicks extended leg. Readyé Go! If you can't do it, try the Donkey Kicks with your legs bent at 90Â°. Be sure not to curve your back during movement. Switch side in the shortest time possible. Go!
Don't stretch out the foot, keep it constantly flexed. Next Exercises: Hip abduction on all fours. Readyé Go! If you can't do it, try slowing down the pace. Be sure not to rotate the pelvis when you lift the leg to not strain your back. Switch side in the shortest time possible. Go! Don't put your knee on the ground when you take down the leg to increase the effectiveness of the exercise. 5,4,3,2,1, Stop!.
Slim Hips and Outer Thighs TONE THAT SIDE BOOTY
Hey, guys! I'm trainer Amy Jo and today I'mbringing you some moves to get slimmer hips. You ready to do thisé Let's go! So our first exercise is a hip thrust. Weneed a bench and a barbell. I like to put a pad on mine to kind of relax it on the hipbones. You're going to scoot out and this bar is about 45lbs. I'm going to drop downand up and squeeze the glutes. You can really feel those outer glutes, hips, and upper glutesreally working. So I'm going nice and slow and controlled.I'm squeezing at the top. Table top, down. Up, down. Squeeze. Let's go 10. So there'seight. Squeeze nine. Last one, I'm going to
hold it, and now I'm going to pulse it outfor 10. 10, nine, eight, seven, six, five, four, three, two, and one. Excellent. ThenI'm going to take it right into a single leg. So one leg is up, I'm going to drop my hipsdown, and squeeze up at the top. 10 on each leg. Now you've got to keep the bar balancedon this one. Much tougher than using both legs. Four â€“ three more â€“ three, two,one. Take it to the other leg. Down and up. So this one, you want to be pushing throughyour heel, squeezing your glute at the top. Six, five â€“ those outer hips and glutesare on fire â€“ three, two, last one, excellent. Good. So there is three different exercisesfor the hip thrust. Then I'm going to show
you the last one, which are froggies. Thisis a great finisher. You can do three to four rounds of the hip thrusts, and then enterinto the froggies. So you're holding on here, your hands canbe on the floor, relax that low back, and pulse. Higher rep on this one because we haveno weight in the legs. So I'm going to hit about 30 and it can just be pulsing motions.Once again, you want to keep the heels close to the butt, not way out here. Pushing, straightup. 13, 12, 11, eight, seven, six, five, four,three, two, and 30. There you have it. If your glutes are not burning, and your outerhip's not burning by the end of all that,
you're doing it wrong. Let me tell you. Sojust a few exercises about how to tighten, tone, slim down those hips, increase the sizeof, even your upper glutes, and get those legs that you've always wanted, righté Leave me a thumbs up, comment below. Checkout ATHLEANXX for Women. More exercises, more tutorials, programs that can help you lean down,and get the hips you've always dreamed of. Thanks for joining me. We'll see you nexttime.