(English) Top 5 ways to get your butt into the best shape of its life
As with any other parts of your body, a toned and sculpted butt will make you look and feel good. In order to get one, it’s not enough to just work on the muscles on your butt. You also need to work on the muscles in your core, back and legs. Thankfully these can all be achieved with these simple exercises.
Remember to combine your exercises with regular cardio workouts and a healthy diet to get the butt of your dreams.
#1 Hip Lift Progression
Not only does this exercise work your butt, it’s a great way to relieve tension in your lower back – great for those with sedentary jobs. Keep a thick mat or firm cushion on standby to protect your tailbone.
- Lie on your back with your arm on each side. Keep knees bent with your feet on the floor.
- Lift your hips toward the ceiling. Hold for 1 count and lower your back down.
- Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to over-arch your spine.
- If you’re looking for a challenge, extend one leg at the top of the lift. Keep both thighs parallel to the floor and hold the lifted position for about 5 seconds.
- While keeping your hips up, place your foot back on the floor and then slowly lower your hips.
- Repeat this exercise for 30 seconds. Switch sides and repeat the exercise for another 30 seconds on the other leg.
#2 Toe Taps
This exercise targets the muscles of your lower body. If done correctly, it can also be a great cardiovascular workout.
- Start by lying on the floor with your arms on your sides.
- Lift your feet, bending both knees to 90 degrees so your thighs are perpendicular to the floor.
- Slowly and gently tap your left toes to the floor.
- Alternate tapping feet between your left and right for one minute.
- Look out for any pain while doing this exercise; if you feel any lower back pain, don’t bring your toes all the way down.
#3 Single-Leg Front Raises
Besides your glutes, this workout works on your balance and gives your thighs a good stretch. It’s not as difficult as you might think!
- Stand with your feet hip-width apart, holding a 5-pound (or 2kg) dumbbell in each hand.
- Bend your right leg back and raise your right foot about 3 inches off the floor.
- Extend both arms in front at your chest level with your palms facing down.
- Keep your arms straight. Raise your left arm above your head and hold for 3 counts, before returning to chest height.
- Continue alternating arm raises until you’ve done a total of 8, with 4 reps on each arm.
- Switch legs, repeating 8 more reps while standing on your right leg.
#4 Single Leg Squat with Towel
Another exercise that works on your balance, this range of movement also helps to build up lower body strength. Get ready to feel the burn!
- Stand with your feet together with your right foot on top of a folded towel.
- Shifting your weight to your left leg while sliding the towel out slowly to your right.
- Then slowly return to the start position.
- Work this side for 30 seconds, keeping your elbows bent and your fists together near your chin.
- When you squat, your left knee should bend between 45 and 90 degrees, no less and no more.
- After 30 seconds, switch legs and repeat the squats and slides for another 30 seconds.
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#4 Magnetic Muscle Sculpting
Using Functional Magnetic Stimulation (FMS), this treatment improves muscle tone and definition. Based on the principle of electromagnetic induction to directly activate motor neurons resulting in contraction of muscle or a group of muscles.
- A painless and comfortable procedure available at SW1 Clinic
- Sit or lie back and let the machine do the work