Monday, August 13, 2012

Exercise Butt

Exercise For Your Butt, sure it will help you out in general as well, but these are meant to target your tush!

Front Lunges










Front lunges are one of the absolute best exercises for your butt. To start, stand up straight with your hands on your hips. Take a big step forward with one leg, bending at the knee, until your knee is at a 90 degree angle. Step back. Repeat 15 to 20 times with each leg.





SIDE LUNGES








A side lunge is very similar to a front lunge, only instead of stepping directly forward with one leg, you’ll go forward and to the right (with your right leg) or left (with your left leg). Whew! It’s hard to keep your balance!






BACK LUNGES







Again, these are very similar butt exercises to the front lunge, only (you guessed it!) instead of stepping forward, you’ll step backward. You might have to do these a little more slowly than the front lunges to avoid a fall, at least at first.







SQUATS






hese are my own favorite exercises for my butt. Stand with your hands and arms straight in front of you, then, keeping your back straight, squat as though you’re going to sit in a chair behind you. Stop when your thighs are level with the ground, and your knees are bent at a 90 degree angle. If it helps, you can lean against a wall to keep your balance.





LEG LIFT







Lie flat on your back with your legs straight, and raise one leg straight in the air. Try not to bend your knee! Then, with your arms and hands flat on the ground, raise your hips off the ground. Hold for five seconds. Repeat ten to fifteen times with each leg. Feel the burn! This is one exercise for your butt you’ll feel right away! It also helps strengthen your core.







STEP-AEROBICS







Even if all you do is a simple up and down step, one foot at a time, step-aerobics can be a great exercises for your butt! Turn on your favorite workout song and keep stepping to the beat. If you’re feeling particularly motivated, try stepping along to a video or DVD. Yow!







HURDLES





If you’re just not cut out for distance running, try sprinting and adding hurdles to the mix. Somehow the combination of the sprint with the leaping motion helps tone your butt!






SCISSOR KICKS







These are a jane fonda classic, but they work! Lie on one side, all straight, propped up on one elbow. Lift your outside leg slowly, keeping both legs straight. Hold it in the air for 15 seconds, then lower your leg. Repeat 15 times one each side.






FORWARD BENDS AND KICKS





Stand with your feet together, arms at your sides. Then bend forward while raising one leg behind you, and stretch your arms out in front of you for balance. Whew! It may not sound difficult, but this is one exercise for your butt that’s surprisingly tough! Repeat 10 to 12 times.







SINGLE LEG LIFT






Start by standing straight with your hands on your hips. Keeping your legs as straight as possible, and without pointing your toes, slowly lift one leg in front of you, holding it there for fifteen seconds. Slowly lower it, then switch to the other leg. Repeat 12 to 15 times.






STANDING DIAGONAL KICKS





Stand up straight with your hands on your hips. Slowly raise one leg diagonally, behind you (not directly behind you). Hold it there for ten to fifteen seconds, then slowly lower it. If you need to, you can place your hands on the back of a chair for balance.







SINGLE-LEG SQUAT





Stand straight up, with your hands in front of you. Kick one of your legs to the side, then slowly lower yourself down to a 90 degree angle be bending your other knee. You might need to prop your side-swept leg on a pillow or rolled towel.






SIMPLE BRIDGE








Lay flat on your back with your arms flat at your sides. Lift your hips into the air, keeping your arms flat but bending your knees. Hold the position at least 15 to 20 seconds, longer if you can. Repeat 12 to 15 times.







PLANK







Prop yourself up on your elbows, stomach down. Push yourself up on your toes, stretch out, legs straight, and hold this plank position as long as you can. Can you do it for a minute? Two? Let’s find out, and exercise your butt t the same time!






BUTTOCK PINCHES







Buttock pinches can be a good workout! Start by standing tall, with your feet together. Raise yourself on your tip-toes, then “punch” your butt together, hold for five seconds, then lower yourself back down. It’s also a good calf workout!







BOUNCE!







Is anything more fun, or exhausting, than bouncing on the trampoline? This is a butt-toning exercise you can do at home, with the kids! You’ll not only firm your fanny, you’ll be setting a good example, and getting great cardio!
If you don't have a trampoline tighten your butt and thighs bend your knees and jump!!  That's it, you'll wear your self out doing a few sets of these!







Leg Lifts







keep your upper body still as you raise your legs in the air. Once your feet parallel the ceiling and your body forms about a 90-degree angle, lower your legs back down and repeat. As you lower your legs, do not let your heels touch the floors. To add the medicine ball into this exercise, simply sandwich it between your ankles and lift your legs in the air. If you feel tension on your lower spine during this exercise, place your hands under your butt.







Back Leg Lifts







Get down on all fours (on a mat or on the floor). To protect your back, rest your forearms on the floor by lowering your elbows.

Raise and lower your left leg but keep it straight behind you; elevate it no higher than your hips level. Bend your left knee, and raise and lower your leg with your foot flexed and the sole pointing to the ceiling. Repeat with the right leg.








Front Leg Lifts










Stand next to a chair or other support, holding on with one hand. 

Swing your leg forward, keeping the leg straight.

Continue with a downward swing, bringing the leg back to the starting position.

You can also Swing your leg forward, keeping the leg straight. 

Continue with a downward swing, bringing the leg as far back as your flexibility allows.

Repeat 5-10 times, and then switch legs.

To intensify this exercise wear ankle weights.















Info found on this website but images were more revealing for my liking
weightloss.allwomenstalk.com


For my Pinterest board on Exercise:
pinterest.com/fugsplease/exercise/



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