Summer has gone, bathing suits are put away in a far-off corner of the cupboard. However, this doesn’t mean that you can skip working out – quite the opposite! It’s time to kick-start the exercise routine again, not just for a toned body, but also to stay fit and healthy. Picture this – you’re combining workout with enjoyment. Staying fit and rocking a booty like Jennifer Lopez? Sounds like a pretty fantastic deal, right? Here are the most beneficial exercises for a perky bottom.
The Hip Thrust
Besides giving your glutes a good workout, this exercise also helps to add volume to your hips. It’s a winning combination if you want to achieve an hourglass figure.
To do this, simply follow these steps:
- Start by lying flat on your back, with your knees bent and your feet flat on the ground. Extend both arms and place them on the ground.
- Raise your hips while squeezing your glutes, your thighs should be parallel to the ground so that your body forms a right angle.
- Hold this engaged position for a few seconds, then slowly lower yourself back down.
Do this exercise in several sets and repetitions.
The Bridge
- This exercise strengthens your bottom and the lower back. Here’s how to do it correctly:
- Lie on your back, bend your knees, position your feet flat on the floor and hip-width apart. Extend both arms and place them on the ground.
- Squeeze your glutes, lift your pelvis by pushing on your heels, your body should form a right angle.
- Hold the position for a few seconds before slowly releasing it.
Repeat this movement 15 times in 3 sets.
The Fire Hydrant
- This exercise helps your middle buttock muscles and the muscles that stabilize your pelvis. To perform it, just follow these instructions:
- Position yourself on all fours, with your hands parallel to your shoulders and your knees facing your hips.
- Raise one leg with the knee bent at 90°. Lower the leg slowly without letting the knee touch the ground. Then, lift the leg back up to the starting position.
Do this exercise in 3 sets of 12 repetitions for each leg.
