You also need to home in on your Buttocks medius and minimus to truly defy gravity. Part B is geared to framing your derriere by minimizing surrounding body fat.
(There’s no point having rock-hard Buttocks if they’re hidden.) Which is where the cardio and clean eating come in.
Incline walking and running, stepping machine work and bike interval sessions are great ways to simultaneously burn calories and, therefore, body fat and further steel your Buttocks.
1. Stability Ball Leg Curls:
How to Do:
- Lie on your back with your heels on top of a stability ball.
- Press your heels into the ball and lift your body off the floor to form a straight bridge with your body.
- Powerfully contract your butt and hamstrings.
- And curl the ball inwards until your knees form a right angle you should feel a massive contraction in the lower
- part of your butt, where it intersects with the hamstrings.
- Hold the contraction for .5s, roll the ball back out to full bridge, and repeat.
2. Donkey Kicks:
This exercise has long stood the test of time and activates those deep glute muscles.Get on all fours with your toes curled under, feet flexed and back flat.
How to Do:
- Pull the abs in to help maintain posture and alignment.
- Place your knees directly under your hips, and place your hands directly under your shoulders.
- Keep the legs about hip-distance apart. Maintain a 90-degree bend in the right leg during the entire exercise.
- Slowly begin taking the right heel up toward the ceiling, keeping the foot flexed.
- Lift the leg as high as you can go while maintaining your posture.
- Avoid arching your back, and keep the other leg in proper vertical alignment.
- Once lifted, hold for three seconds, then return the right knee to the mat and repeat for 12–30 reps on each side.
3. Side Leg Raises:
How To Do:
- Lying on your side at the rear edge of a mat, place your feet at the front edge of your mat,
- Then lift your upper leg and turn it out it in the hip socket.
- Keeping your hips stacked and your torso as still as possible,
- Lift and lower the leg, reaching out from the top of the thigh. Repeat on the other side.
4. Single Leg Romanian Deadlifts:
How To Do:
- Stand up tall with a dumbbell/kettlebell in your right hand.
- With a slight bend in your left knee, maintain your balance, kick out your right leg,
- And slowly lean forward until your torso is parallel with the floor all of the pressure should sit behind your left hamstring and butt cheek.
- Hold the stretch for 1s and powerfully drive up through your left heel into a full stand.
- Repeat a full set with your left side and repeat for the right.
5. Plie Exercise:
It’s as simple to do as it looks, but infinitely more toning than you’d expect.
How To Do:
- Stand with your feet slightly wider than shoulder-width apart and your toes pointing out.
- Bring your arms out straight in front of you and lower into a squat.
- Come back up and repeat. Go as low into the squat as you can without letting your knees move past your toes.
- Be sure to tuck your tailbone under and contract your glutes.
- Keep your torso tall, and don’t let your knees creep past your toes. Do for 1 minute.