Wondering how you can get an Insta-worthy backside? Worry no more. Every woman today wants to have a shapely and well-defined backside. You will find social media users following Instagram accounts of celebrities and other social media influencers all in hopes of learning the secrets to having a shapely and well-defined backside.
Well, you don’t have to anymore. The following are 7 exercises that will help you tone your butt and the good news is, none involves squatting.
But before we begin…
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Alright, ready for the exercises?
#1. Reverse hypers
Reverse hypers helps to strengthen muscles around your thighs, hips, and butt. To get started, start by lying face down on a bench or table and make sure your hips are extended from the edge. Support your upper body using your hands and make sure not to tense your shoulders or neck.
Bring your knees together and bend them until you achieve a 90-degree angle. Kick your heels back and out while squeezing your glutes. Don’t forget to press your hips down on the bench.
Now that your legs are parallel to the ground, pause in that position for a few seconds and then lower your legs back to the original position. Perform 10 to 12 reps for 3 sets.
#2. Lateral leg raises
As one of the best exercises, it can be done right in your home without any special equipment. To get started, assume a standing position with your back straight. Make sure your feet are slightly apart.
Take your hand and place it on a firm support such as the back of a chair or wall. Start by lifting the opposing leg and position it 45 degrees. Return your leg back to the original position and make sure your ankles are touching.
Now that you have performed the first rep, repeat 10 to 12 reps for the same leg and then switch to the other leg.
#3. Kettlebell swings
This workout targets your posterior chain muscles which include the abs, back, butt and hamstring. As a result, it helps you to loosen your tight hips and achieve a shapely butt. To get started, stand with your feet apart. Take your kettlebell and place it on the ground.
Bend your knees slightly as you hinge over, push your butt back as you reach out to hold the kettlebell handle. Make sure your back is flat as you lift the kettlebell between your legs. Pull the kettlebell back and up between your legs.
While you do so, squeeze your glutes. Now, swing the kettlebell forward and back. Don’t forget to lean forward to balance your body as the kettlebell goes through between your legs
#4. Glute bridge
Spending all day sitting at your desk is a sure way of weakening your butt muscles. To activate them and have a shapely butt, you need to perform the glute bridge.
To get started, lie face up on your exercise mat. Make sure your knees are bent and your feet are flat on the ground. Place your arms at your side and ensure your palms are facing down. Proceed by lifting your hips off the ground until your hips, knees, and shoulders form a straight-line.
While in this position, squeeze your glutes hard.
#5. Plank leg raises
This fat burning workout has a lot of benefits. For starters, it helps to strengthen your core and shoulders. In addition, it strengthens your lower back and glutes. To get started, assume the push-up position. While in this position, shift your weight towards your forearms and not your hands.
Proceed by clenching your glutes and keep your body straight. You can start with the left or right leg. Raise your left leg hold that position for 1 second. Afterward, lower your left leg and lift your right leg.
Hold for 1 second before returning your leg back to the original position. Proceed with the workout by alternating your left and right legs. For best results, perform 10 to 12 reps for each leg.
#6. Single leg deadlift hops
Want to add a spring in your step as well as achieve a shapely backside? Well, performing the single leg deadlift hops will help you achieve this. To perform the single leg deadlift hops, start by standing on one leg. Lift the other leg and ensure its at hip height.
Make sure your back is slightly arched and your core remains tight. Hinge over at your knees and as your upper body is parallel to the ground, extend the up leg and swing it backward. Now, you should be in the fully extended position.
As you assume the original position, swing your up leg back to the original position and jump. Make sure that you land in bent knee position. For the next rep, use the momentum of the first rep.
#7. Step downs
To perform the step downs, stand on a bench with one foot. From this position, hinge forward as you bend your knee and make sure to push your butt back. Drop to a lower position but not all the way down. Now, drive your foot right up to standing position. Use your glutes so as to achieve a shapely butt. Assume a standing position on the bench and squeeze your glutes while at the top. Repeat the exercises – 10 to 12 reps.
If you follow each workout as described above, you should achieve what you have been looking for all this time – a shapely and well-defined backside. Don’t forget to nourish your body with healthy foods especially those rich in protein.