If you want to give a boost to your camisole in the shallows, we have the guide for you. Whether you're looking for the best weight training session for the mass or a more natural alternative to Brazilian buttocks, we've created a must-have list of great buttocks to help you firm up your skin.
Now that we're done, let's take a look at five chignon carving exercises!
1. Jump Squats
How:
- Starting position: standing, feet shoulder-width
- Squat by pushing the buttocks and leaning the chest forward
- Jump explosively
- Land as quietly as possible in the squatting position
- Do 10 reps 2-3x
2. Single-Leg Deadlifts
We take a stand for the best cigarette butts ever - literally. Right now, we love one-leg uprisings, those deceptively simple moves that target your hams and glutes all at once. When you're done right (and left), one-leg raises may be the best glut workout to add more weight to your ... well, you know.
- Take two weights, one for each hand
- Hold the weights in front of your hips
- Bend forward taking care to slide the weight along the planted leg, almost as if you were shaving it
- Bend your right knee slightly as you lift your left leg behind you by squeezing your right buttock, keeping your hips on the ground and holding them for a few seconds.
- Push your hips forward, slowly drop the lifted leg until you are standing with both feet down.
- Do 10 repetitions for each 2-3x leg
3. Curtsy Lunge
Let's pay tribute to one of the efficient, most effective butt-sculpting workouts out there: the curtsy lunge. This lunge with a twist targets the inner thighs, the gluteus medius (aka your "side booty"), and you are doing it for yourself.
- While standing, take a step back with the right leg that crosses it behind your left leg as if you were going to bow.
- Once the left leg is advanced and bent 90 °, return to the starting position.
- Repeat for the left leg
- Do 12 repetitions for each side 3x
4. Hip Extensions
No, hip extensions are not just a fashionable way to put a little more trash in your trunk. It's a great way to target your glutes with as little impact as possible on your knees and legs. It's also versatile; if you want to make this gluteal work a bit harder, just add a resistance band to inflate it.
How:
- Start with your hands and knees on the floor in a table top position
- Keep your back flat
- Raise your left leg, still bent, with your foot slightly turned
- Tighten your glutes to the height of the movement
- Adjust your left leg
- Repeat with the other leg
- Do 10 reps 2-3x
5. Barbell Deadlift
It's high time your glutes and hamstrings did the heavy lifting-and with the barbell deadlift, you've got the perfect workout. Just keep in mind that this is a tricky move, so you'll need to take care when it comes to protecting your back: make sure you have a slight arch in your back and your chest out during the lift.
How:
- Standing, arms stretched down, palms of the back and feet apart from the width of the hips, hold a weight bar
- Bend at the hips and, with a slight crease at the knees, slide the bar down the shins while pressing your loaves and hips back.
- Then push your hips forward and push your chest upward to raise the bar
- At the top of the movement, press your glutes
- Lower the bar and repeat.
- Do 10 reps 2-3x
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