The following video says the word “but”
24 times. But… is it spelled with 2 “t”s or just one. YOU be the judge!
“Brazilian bubble butts” look droolworthy, but — we tend to think achieving them is
next to impossible — unless you sweat the entire day at the gym. But — this assumption
is far from the truth. With simple, yet effective exercises that can be done in the comfort
of your home, you can achieve the perfect round butt — in no time. And what’s more,
the exercises I’ll show you today require no equipment.
So, let’s get started. 1. Rainbow Lift
This exercise is popular among celebrities. So, if it works for them, it should work for
you too. To do this exercise start by getting on all
fours. Your palms should be shoulder-width apart, and your hips should be right over
your knees. Lift the left leg up and move it across the right leg to the opposite side,
forming an arch. Once the toe touches the floor, bring the leg back to its original
extended position. Repeat 20 times for the left leg and then 20 times for the right leg.
The exercise gets its name because of this motion. It’s as if you’re drawing a rainbow
using your feet. The Rainbow Lift helps move your glutes both
up and down, and back and forth. It works all 3 of your gluteus muscles, and as an added
bonus, your abs as well. 2. Donkey Kicks
Don’t be fooled by the name. This exercise is super-efficient if you want to tone the
muscles of your butt. What’s more enticing is that this exercise also helps to sculpt
your abs and strengthen the spine. To start, get on all fours. Your palms should
be shoulder-width apart, and your knees should be placed right under your hips. Keeping the
right knee bent at 90 degrees, lift your leg up. Go up as far as you can without stressing.
After the leg reaches the top, hold on to the position for a second and then lower your
knee without touching the floor, and lift again. Repeat 20 times. Now do the same with
your left leg. While this is a rather simple exercise, keep
in mind that you shouldn’t overarch your back while doing it. It might do you more
harm than good. 3. Fire Hydrant Kicks – gee I wonder where
they got this name? This exercise works your abs, glutes, hips,
and lower body, so you’ll be more than bootylicious; you’ll have flaunt-worthy abs as well.
Start by getting on all fours with your knees and palms shoulder-width apart. Keeping the
knee bent, raise the right leg to the side. Pause for 2 seconds and then straighten the
leg. Lower the leg back to the floor. Repeat 15 times and then do the same for your left
leg. 4. Bound Tiger Pose
This yoga pose warms and stretches the back muscles and spine. Although the Tiger Pose
has many versions, we’ll stick with the classic one here.
Start by kneeling on all fours. Then lift your right leg upward so that it’s in line
with your torso. Slowly bend your knee so that your foot gets closer to your head. In
this position, your toe should point toward your head. Stay in this position for about
10-15 seconds. If staying in this position becomes a strain, you can use the opposite
hand to hold your foot. Now bring the leg down and bend so that the knee approaches
the chest. Lower your head and try to touch your forehead with your knee. Hold this position
for 10-15 seconds. Now get back to the starting position. Perform it five times for each leg.
Apart from toning your butt, this exercise strengthens the muscles of the digestive system,
boosting metabolism and promoting digestion. 5. Squats
Squats need no introduction. They’re among the most popular and effective exercises with
a whole lot of benefits. They target multiple muscles in your entire lower body, including
your quadriceps, glutes, hamstrings, and your whole posterior. What’s that? It’s your…butt.
Let’s start by standing upright with feet spread shoulder-width apart. Push your hips
backward, squat down, and then come up. If you’re a beginner, squat down only until
you’re uncomfortable, and don’t try to overdo it. It’ll only put undue pressure
on the knees, which isn’t good. There’s no need to push yourself. With time, you’ll
become perfect. Squat about 20-30 times. 6. Curtsy Squats
These are an excellent exercise if you want a toned butt and shapely inner thighs. Even
though they’re simple to do, beginners often end up doing it incorrectly. So, let’s take
a look at how to do it the right way. Start by standing upright with your feet together.
Now move your left leg behind and to the right across your right leg. Bend both your knees
as if you were curtsying and join your palms near the center of your chest in the classical
‘namaste’ pose. Then bring the left leg to the starting position and repeat this exercise
20 times. Now, repeat the same with your right leg 20 times.
The most common mistake people make is that they overextend their butt… outward and
therefore their hip gets angled backward. 7. Ski Squats
While Skiing might be hard to master, this namesake exercise isn’t. Although extremely
simple, Ski Squats, just like its other squat siblings, are very effective in targeting
the butt… muscles. Start by standing upright with your feet close together. Sink down and
rise up as you would while doing normal squats. Do 15 reps or just repeat the exercise for
40 seconds. In normal squats, the feet are wide apart. Keeping the feet together in this
exercise works more precise muscles that make your butt shapely.
Ski Squats not only give your butt a facelift, (wow that’s a picture), it also strengthens
and tones your lower legs and calves. It’s the perfect exercise if you want well-toned
legs and a well-toned… ha ha, you’re waiting for me to say “butt” now aren’t you? 8. Sumo Walk
Come-on! Don’t start imagining a sumo’s butt. Haha I can’t help myself. Alright
stay with me here — This exercise is great for toning your glutes, hip flexors, and quadriceps.
It also engages the hamstrings. If you find the exercise tough to do when you start, try
walking slowly. Later, when you get comfortable, you can switch to a faster pace.
So, let’s see how it’s done. As the name suggests, start by getting into a sumo wrestler
like stance. Stand with your feet spread wide apart, and your toes slightly pointed outward.
Hold your hands together in front of your chest. Maintain a squat position and begin
to move to the right. Take 15 steps. After the 15 steps toward the right, take 15 steps
toward the left until you get back to the spot where you started. (wearing the sumo
costume is, of course, optional.) 9. Glute Bridge
This is an excellent exercise for people who spend long hours at the office, sitting at
a desk. It strengthens the glutes, hamstrings, hip muscles, lower back muscles, and promotes
better posture. To do this exercise, start by lying flat on your back, with your arms
resting at your sides and palms placed firmly on the ground. Bend your knees so that your
shin is perpendicular to the ground. Pull in your belly to engage the core. Now lift
your lower back and hips so that your body forms a straight line from your shoulders
to your knees. Hold it for a couple of seconds and lower down.
While doing this exercise, people often arch their back when lifting it up. This should
be avoided, since it puts a lot of pressure on the back. 10. Malasana or Deep Squat
Any squat is perfect for shaping your…c butt, but Malasana or Deep Squat is among
those that specifically target the buttock region. This simple yoga pose not only sculpts
your rear, but it also stretches your neck, hamstrings, spine, and ankles. As an added
benefit, it also aids digestion and improves metabolism.
To begin, stand straight with your feet wide apart. Bend your knees and sink down until
your hips are lower than your knees. Don’t get disheartened if you can’t squat very
deep. Go down as much as possible. You’ll get better with time. Bring your palms together
near the center of your chest in a ‘Namaste’ like pose. Your forearms should be almost
perpendicular to your palms. Your knees should be so far apart that the elbows touch the
knees. Stay in this position for 1 minute before coming back to the starting position. 11. Awkward Pose Yoga
This yoga pose has so many benefits that you’ll almost forget that getting a beautiful butt
is one of them. Among its advantages are correcting your posture, improving body balance, reducing
stress, and combating depression. It also tones the leg muscles and strengthens the
ankles. To begin, start by standing upright with your
knees spread hip-width apart. Raise your arms up towards the ceiling and join your palms.
Start bending your knees and exhale. Try bending till the thighs are almost parallel to the
ground. If, in this position, your knees are bent, the hips are back, the chest is forward,
and the arms are above the head, then you’ve got the posture right. Hold on to the position
for as long as you can and then rise to the standing position. Repeat five times. You now know that getting the butt of your
dreams isn’t unachievable. It just takes a little effort and a bit of perseverance.
So, when are you going to begin? Let me know down in the comments! If you learned something
new today, then give this video a like and share it with a friend.
But – hey! – There’s no…buts about it! We have over 2,000 cool videos for you
to check out. All you have to do is pick the left or right video, click on it, and enjoy!
Stay on the Bright Side of life!