Well booties are not just for flaunting, stronger the butt, more stable your body is. Here 5 exercises to make your booty stronger and fit.
A strong butt can help relieve low-back pain and make everyday movements that much easier. If you want a stronger butt, there are a variety of strength and cardio glute exercises you can do. Moreover, these exercises surely will help you get a perfect booty like the Kardashians.
Donkey Kicks
Donkey Kicks are a latest fitness mantra that people are swearing by. Also known as the hip extensions, this allows you to focus on one side of the butt at a time. For doing a donkey kicks you need to start on all four, with your hands directly under your shoulders and your knees directly under your hips.
Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum. Return to start position to complete one rep. Do 20 on each side, two to three times.
Skater Lunges
Skater Lunges are good form of strength and agility building exercise. Start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle, and don’t let it touch the floor. Reverse direction by jumping to the right with your right leg. This completes one rep. If you’re new to this exercise, aim for two sets of 20 reps. For more of a challenge, perform side skaters for one minute, then move through two more-minute-long sets, alternating with short periods of rest and recovery. This helps in making the glutes muscles.
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Glute Bridges
Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abdominal muscles (abs) drawn in so you don’t overextend your back during the exercise. Hold your bridged position for a couple of seconds before easing back down. Make sure you’re not pushing from your heels – the power comes from the hips and nowhere else.
You can start with two sets of ten bridges and include this in booty schedule.
Lunge Kicks
Stand straight up with a tight core and flat back. Keep your gaze focused straight ahead as you step back with your right leg. As you step forward into the starting position, launch the right leg into a front kick. Use the left side hand to touch your toe, if you are able to. Return your right leg to the starting position. Repeat on other side. Keep alternating until you complete the set. Focus on engaging the glutes more.
Squat Jumps
Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance. Jump straight up and swing arms overhead. And then again return to squat. Squat jumps are an awesome power move that works your butt, legs and core while giving you a great cardiovascular burst that gets your heart rate up anytime, anywhere. Squat jumps are a power move that relies on the butt and thigh muscles to both propel you up and catch you as you land. Quads, glutes, hamstrings and calves every lower body muscle is put to the test! The key is to get a solid range of motion and jump with as much force as you can. Land softly with bent knees and a tightened core.
