THE ULTIMATE WORKOUT FOR A GLORIOUS BOOTY

While it's true that squats can work your glutes from every angle, they get pretty boring after a while. It's why you really can't sustain a tight tush on squats alone. 

Besides, there are plenty of variations which, when performed together, could put the basic squat out of business. Sounds unbelivable right ? 

Wait until you try this awesome workout for several weeks then you will be amazed of the results.

Before doing any workout, stretching is mandatory to prevent any possible injuries and to warm up the body for the following intense workout.

THE WORKOUT 

Quick Note: Do this workout at least 3 times a week. After 4 weeks increase the amount of reps and/or time to do each exercise.

Hip-Lift Progression 4 SETS

This is an awesome way to relieve tension in your lower back and work your butt at the same time. (A cushy mat will keep your tailbone from crying afterward.)
Illustration:
  • Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
  • Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
  • Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to over-arch your spine.
  • To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds.
  • Keeping your hips up, place your foot back on the floor and then lower your hips.
  • Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.

Single-Leg Front Raises 4 SETS/ 15 REPS

Balance! A solid thigh stretch! Glute tightening! This is a multi-reward move that requires less coordination than you might think.
Illustration:
  • Stand with your feet hip-width apart, holding a 5-pound dumbbell in each hand.
  • Bend your right leg and raise it about 3 inches off the floor.
  • Extend both arms in front (or side) of you at chest height and your palms facing down.
  • Now switch legs, after each set.

Squat with Kick-Back 3 SETS

You are strong. Your quads and butt are toned (okay, getting there). You will not fall as you attempt this powerhouse move.
Illustration:
  • Stand with your legs shoulder-width apart.
  • Sit back to a squat, bringing your fists close to your chin.
  • Then bring your left leg straight behind you while extending your arms forward.
  • Return to the squat position, then repeat on the other side.
  • Continue alternating sides for 2 minutes.
  • As you squat, remember to keep your weight back on your heels.
  • When extending the leg behind you, keep your hips square — don't twist them toward the side.

Plie 3 SETS

I'm all about no-fuss moves that really work, and the plié falls into that category: It's as simple to do as it looks, but infinitely more toning than you'd expect. (In fact, it's one part of the BrazilianButt Lift workout, below. Get on that.)
Illustration:
  • Stand with your feet slightly wider than shoulder-width apart and your toes pointing out.
  • Bring your arms close to your chin and lower into a squat.
  • Come back up and repeat. Jump slightly high and go as low into the squat as you can without letting your knees move past your toes.
  • Be sure to tuck your tailbone under and contract your glutes. Keep your torso tall, and don't let your knees creep past your toes.
  • Do for 2 minutes. (After about 50 seconds, pulse at the bottom of the squat for 10 seconds.)

Explosive Lunges 

I would typically shy away from anything that referred to my bum and any explosions, but this move gives me an awesome stretch through my glutes while testing my balance and coordination and patience.
Illustration:
  • Stand with your feet together and your hands on your hips.
  • Then lunge forward with your right leg.
  • Jump up, switch legs in midair, and land with your left leg in a forward lunge.
  • Continue these explosive lunges, alternating sides, for one minute. Rest for 45 seconds then do it again for 3 more sets.
  • Keep your fists up in front of your chin and push off the floor with both feet. Your front knee should be bent 90 degrees and align over your ankle.

Sun Salutations 4 SETS/ 10 REPS

A yoga sequence that works your entire body, sun salutations can especially benefit your butt: 

As you move from downward-facing dog into lunges and back through chair pose, you'll feel an incredible stretch right through your glutes down through your thighs and hamstrings.

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