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.
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