Bubble Butt Workout for Women 6 Exercises to Tone and Lift
The first exercise is toe Pointed Jump Squats.Standing with your feet wider than shoulder width apart, toes pointed outward, lower intothe squat with your thighs parallel to the floor, keeping your knees above your toes.When you jump up, push off the balls of your feet and keep your toes pointed down. At thepeak flex your butt muscles before coming back down. You'll get the hang of it aftera few tries. Next is Front to Back Lunges. Standing straightup, feet shoulder width apart, hips and feet pointed straight ahead, step forward withone leg, lowering your hips until both knees are bent at about 90 degrees. Make sure yourfront knee is above your ankle but not further.
Also make sure your other knee doesn't hitthe floor. Keep your weight on the heel of your front leg as you push back up to thestarting position. That counts for one rep. Keep your weight on the heel of your oppositeleg this time as you push back up to complete the second rep. Always remember, pushing offyour heels activates your glutes, or your butt muscles. Exercise number 3 is Side to Side Squats.The secret with side to side squats is coming down until your thigh is parallel to the floor,then pushing off your heel when you come up. When you come up to the middle, make sureto completely flex both glutes before lowering
down on the opposite leg. After doing a fullset in this way, you're butt muscles are going to really feel it. Next up is Reverse Lunge Knee Kicks. As youcan see, these are similar to fronttoback lunges that we did in exercise two. The onlydifference is, when you come up from the lunge, you'll be lifting your knee up. After youlunge back, make sure to push up off the heel of the leg in the forward position. When youkick your opposite knee up, completely flex the glute muscle of the leg you're standingon. That's where you're going to get the best results. And always remember to keep yourcore tight on all of these exercises. Usually
with any butt exercise you're going to bepushing off the heel. We like to call exercise five Ceiling Pushers.First, get on your hands and knees, then lower onto your elbows. Then, tighten your core,and lift one leg upward like you see Katya doing. Then lower your leg down, breathingin, until your knee tucks into your abdomen. This stretches the butt muscle before thenext repetition. The idea is to imagine pushing your heel up flat against the ceiling, completelycontracting your butt muscle at the top, while breathing out. If you want a really good burnwith this exercise, do them really slowly and pause for a 3 second count during theflex portion of the movement.
The final exercise is Bridge Kicks. Beginwith laying flat on your back, arms flat on the floor. Place one foot next to the kneeof your opposite leg. From here, keeping your core tight, lift your midsection by flexingthe butt muscle of your bent leg, while using your arms to balance yourself. Make sure tokeep your other leg straight as you raise it. Also make sure to breath out all the wayat the top of the movement. This exercise will also work your abdominals and hip flexorsas secondary muscles. The number of reps that you do for each oneof these sets is really up to you. Start with 10 reps. If it's too hard, lower the rep count.If it's not challenging enough, add more reps.
You're looking for a rep count that makesyou burn. The best results happen when you push your limits. Alright thanks for watching and subscribeto see more tutorials like this.
15 Minute Butt Lift Workout Standing Exercises to Tone and Lose Butt Fat
Workout and helpful advice. Add this tutorial to your favorites it will guide you when you train! 5,4,3,2,1, Readyé Go! If you can't do it, try bending less the legs. Be sure not to raise your heels off the floor. Don't bend or arch your back, keep it constantly straight to avoid problems. Keep your abs tight throughout the workout. Don't turn your knees inwards or outwards, always keep them in line with your feet. Never exceed the tip of your foot with the knee to avoid damaging the joints.
Next Exercise: Squat + back cross lunges. Readyé Go! If you can't do it, try bending less the leg in the descent phase. Don't exceed the tip of your foot with your knee during the lunges and squats. Don't touch the floor with the knee of the back leg during lunges. Keep your abs and butt constantly tight to stabilize the spine and prevent injuries. Switch side in the shortest time possible. Go! Don't bend or curve your back by keeping your abs constantly tight. Don't bend your head, try staring at a fixed point in front of you.
Next Exercise: Jump Jump Squat. Readyé Go! If you cannot do it, try not jumping sideways and when you rise from the squat, lift one foot slightly off the ground. Be sure your knees don't pass your toes during the squat to avoid any joint problems. Make sure to bring forward your arms and torso. Do not curve your back during jumps, keep the your abs tight. Do not turn your legs inwards or outwards, your knees must be in line with your toes. Next Exercises: Side lunges + front lunges. Readyé Go! If you are unable to complete this movement,bend your leg less. Be sure not to bend your torso sideways, your back should always be perfectly straight.
Never exceed the tip of your foot with the knee to avoid damaging the joints. Switch side in the shortest time possible. Go! Keep your abs constantly tight during the exercise to improve balance. Do not touch the ground with the knee of the back leg when you bring down the pelvis. Be sure not to bend the outstretched leg. Next Exercises: Pulsed Frog squat. Readyé Go! If you can't do it, try doing a simple squat. Never exceed the tip of the foot with the knee on the way down.
Do slow and controlled movements to prevent joint problems. Don't curve your back, try keeping your abs constantly tight. Don't curve your neck forward, try staring at a fixed point in front of you. Next Exercises: Squat + rear lunges. Readyé Go! If you are unable to complete this movement, bend your legs less. Don't exceed the tip of your foot with your knee during the lunges and squats. Don't touch the floor with the knee of the back leg during lunges. Keep your abs and butt constantly tight to stabilize the spine and prevent injuries.
Don't bend or curve your back by keeping your abs constantly tight. During the descent, do not bend the legs inwardly or outwardly. Don't bend your head, try staring at a fixed point in front of you. Next Exercises: Squat with Side Kick. Readyé Go! If you can not do it, try doing a simple squat. Be sure your knee does not pass over the tip of your foot during the lowering motion. Keep your abdominals tight during the entire execution to keep a greater balance and to avoid overburdening the spine. 5,4,3,2,1, Stop!