This is a good butt exercise you can do at home on your table or bed and as you can see I'm raising my legs up and down at a normal pace that's not too fast and not too slow.Now ladies, If all you want is a firmer butt that's a little bit bigger then just do 2to6 sets of 15to30 reps 3to5 days per week. You can also do this exercise which is actually called reverse reverse hyperextensions at your gym on a hyperextension bench
just like this Now once 15to30 reps of this exercise gets rather easy you want to hold each rep for 2to5 seconds and during those 2to5 seconds you wanna really squeeze your butt muscles tight as if you're trying to crush a grape between your butt muscles As I already said this butt exercise will only give a nice looking butt that's little bit bigger rounder so. If you want a much bigger butt like Kim Kardashian
CoCo, Beyonce or even big like mines then you'll need to go to NOWLOSS.COMButt. but there is a way you can use this exercise to help you get a bigger butt just like mine or like Kim Kardashian, CoCo and Beyonce and you do that by doing 13 sets of 15to30 reps of this exercise before you begin your bigger butt workouts that include exercises like hip thrust, butt bridges andor squats to preexhaust your butt muscles or your glutes to get an awesome butt workout where you'll definitely really feel it
more in your butt make sure whatever table or bed you use is strong enough to support you Now I weigh about 220 and this flimsy table is strong enough for me but to be extra safe in may be a goodidea to have someone hold down the other end of the table or put a weight at the other end of the table.
Get a Butt Like Kim Kardashian in 4 Minutes
All right. For this athome 4 minute buttworkout, we're going to be doing hip thrusts. And if you don't know how todo hip thrusts, go to downloads hip to see how to do hip thrusts.Okay. Let's get ready. Get your chair and place it securely against thewall like this, and get yourself set up like this. Okay. When I saygo, we're going to start doing hip thrusts, and we're going to hold and squeezeat the top of each rep for 5 seconds. All right. We're going to startin 5 seconds. Get ready. 5,4,3,2,1.
Go. All right. Come on. Squeeze that butt.Make it a tight fist. Squeeze it. Squeeze it. Come back down, right backup. The whole time, I want you to pretend that your butt is like a fist andyou want to squeeze that fist tight. Squeeze it hard. Come on, tighten itup. Tight butt. Come back up. All right. Squeeze it. Squeeze it, workingthat butt. It's just a short 4 minute butt workout. Don't quit. All right,go back down. Come back up. Squeeze, squeeze, come on. Make that tightfist, come on, squeeze it tight. Go back down, come back up. Come on, squeezethat butt.
Your butt should be so hard right now, itshould be real hard. Rock hard butt. Go down, come back up. All right. Squeeze,squeeze it, squeeze it tight. Come on. Tighten it up. Come on. 5seconds. Go back down, come back up. Come on, we're almost finished. Come on.Squeeze it. Keep squeezing it. Keep squeezing it. Go back down, go back downright now. All right. Come back up. Squeeze it again. And look, if thisis too easy for you, use some extra weight. Come on, challenge yourself.Go back down, come back up. Momma, let's make that fist. Always make thatfist with your butt. Always
squeeze it, squeeze, squeeze, go back down.Right back up. Is this the last oneé I don't know. Squeeze. Stay in therewith me, hang in there. Come on, keep squeezing, keep working. Go back down.All right, I lied to you. This is the last one. Come on, squeeze. Squeezeit tight. Make a tight fist with your butt. Come on, squeeze, it's thelast one. All right, come back down. All right, now 1 leg. Come on, 10 ofthese. 1, keep going. Keep going. Just 10 of these. Come on. Keep going.If it's too hard, use both of your legs. Come on, keep going. Keep going.If you can only do 5, that's
Okay. But we're going to do 10. If you cando more than 10, go ahead. Do that, but hang in there. Don't you quit. It'sjust a 4 minute workout. Come on, don't stop. Come on, don't stop. Comeon, 3 more. Come on, hang in there. 1 leg, come on, keep going. Push yourself.Working that butt. Don't you ever quit. Think about how nice you'regoing to look. All right, going back to 2 legs again. Come on, come down,come back up. Squeeze, make that fist. Hold it. This workout is halfway over.Don't you give up, you've made it this far, you might as well just finishit out.
Come back up, squeeze it, make a tight fist.Remember your butt is a fist. Squeeze that fist. Come back up. Hold it,squeeze it tight. Squeeze, squeeze. Come on, come back down, go backup. I don't want you to quit. I don't want you to quit. If 5 seconds is toolong, squeeze for 3 seconds, but don't you quit. Come down, come back up.Come on, this workout is almost over. Keep squeezing. Keep on squeezing.All right, go down, come back up. See, look, you only have about 4more left. Just 4 more left. Come on. Hang in there. Don't you even think aboutquitting. Go down, come back