KIM KARDASHIAN BUTT WORKOUT ROUTINE

Have you ever seen Kim Kardashian's instagram thinking: God, what is this woman doing to sculpt her booty ...?

Well, the training gods are shining on you, because we have it for her. (No, you're not dreaming.) Kim loves working the backs of her legs - the hamstrings and the booty!

But even if it's Kim's favorite, she only trains twice a week for her legs and buttocks. The legs form a large muscle group and need time to recover. It's when they grow up, it's when everything happens.

It is crucial to rest between sets on the day of the legs and legs: otherwise, the muscle will have less time to recover and you will not be able to get as many representatives in the next round. When choosing weights, be sure to choose something light enough to complete the reps, but heavy enough that you have trouble fighting for the last three or four.

So what are you waiting for? Here are five moves that will give you a Kardashian booty!

1. Walking Lunges

When making movements, be sure to pull out your chest, squeeze your shoulder blades in the back, tighten your heart and slowly descend to the bottom of the lunge. By controlling movement, you allow your quads to stretch and maximize your results.

How:

• Begin to hold your feet together, maintaining a long, large spine.
• Keep your hands on your hips or use them to keep your balance during movement (a).
• Take a big step forward with your left foot, landing on your left heel and down to the ground.
• Allow both legs to bend so that each knee is bent about 90 degrees.
• Stop with your right knee just above the floor (b).
• Without pausing, press your left heel to get up and move forward with your right leg, bringing the two feet together (as in the starting position).
• He is a representative.
• Then take a big step forward with your right foot and repeat the same movement.
• Keep moving in space like this.
• Do four sets of 20 repetitions on each leg.

2. Elevated Glute Bridge

Hip thrusts are ideal for developing the back of your legs (hamstrings) and your glutes. Again, be sure to pull out your chest, squeeze your shoulder blades in the back and squeeze your heart.

How:

• Rest the top of your back against the edge of a bench, knees bent at 90 degrees and buttocks to the floor, with a mini band wrapped around the thighs.
• Your neck and spine should be aligned and you will have the front at an angle of about 45 degrees.
• Rest your arms along the bench or add an extra challenge by holding a dumbbell over your hips (a).
• Raise your hips so that your body forms a straight line between your shoulders and your knees (b).
• Pause for a maximum of five seconds then return your body to the starting position.
• He is a representative.
• Do four sets of 20 repetitions.

BUTT WORKOUT ROUTINE

3. Elevated Goblet Squats

This is one of my favorite exercises, not only for developing strong legacy and booty, but to improve your hip and ankle mobility. Make sure to use a sturdy surface when performing this exercise, to provide additional strength throughout the body.

How:

• Stand over two heavy dumbbells, your feet apart at the width of the hips, and hold a dumbbell with both hands.
• Extend your arms so that the dumbbell is right in front of your thighs (a).
• Push your hips back and bend your knees to lower yourself, your elbows brushing the inside of your knees (b).
• Make sure you do not round your back in this position.
• As you go back up, focus on bringing your hips forward and your thighs to the sky.
• He is a representative.
• Do four sets of 12 to 20 repetitions.

4. Glute Kickbacks

I use this exercise to develop hamstrings and powerful glutes. His advice: Drive the leg and foot to the ceiling rather than back. This exercise should be renamed "Kick Ups".

How:

• Start on all fours, hands and knees apart at the width of the hips (a).
• Keep your knee bent 90 degrees while you lift your leg up until your body forms a straight line from shoulder to knee, the left heel beating toward the ceiling (b).
• Make sure to keep your heart tight all the time.
• Reverse the movement to return to the beginning.
• He is a representative; do five sets of 50 repetitions.

Then repeat on the other side.

5. Bulgarian Split Squats

The goal is to control the movement downwards and to go up a little faster. This tempo will ensure you completely stretch the quads and allow enough tension to build it. I like doing this barefoot to give the foot more space to use all its tiny muscles, to stabilize the load.

How:

• Stand about two feet in front of a step (or chair or ottoman); extend your right leg back and place your foot on the footboard and your hands on your hips (a).
• Bend your knees to lower your body as far as you can, keeping your shoulders back and your chest (b).
• It is very important to keep your chest open, look forward and use your hips and heart to control and activate movement.
• Pause, then press your left heel to return to the beginning.
• He is a representative.
• Do four sets of 12 repetitions on each leg.

Here’s Video How To Do Exercies: