are NOT just for , ladies! Don’t get lazy just because you haven’t had to strut around in a bathing suit in a while. These exercises are easy to incorporate into any workout. Whether you’re are at the gym, the park or your house, the following moves will work your glutes so you can crack out those , and shorts with no regrets or shame.
1. Tip Toe Squat:
Squats are a must-do move to earn your bubble butt, and this move puts a new twist on the traditional squat. The most important part of this exercise is posture!
For some great modifications, take a look at some of these variations: Sumo Squat with Bicep Curl, One-Leg Squat, Squat Step with Resistance, Figure 8 Squat with Kettlebell, Alien Squat.
2. Scissor Jumps:
This move is a bouncier modification of the traditional lunge, and is sure to get you on your way to the perfect bubble butt.
Tip: If the jump is just too hard on your knees, take a small step in between each lunge to take the weight off!
Here’s another must-do move to tighten your glutes! Correct posture is always important; learn how to correctly lunge here.
Tip: Want to really feel the burn? Add some dumbbells, or try one of these variations: Leaning Lunge Combo, Reverse Lunge Twist with Weighted Ball, Knee Strikes.
4. Straight Leg Pulse:
While on your hands and knees, stretch out one arm and the opposite leg. Quickly pulse the arm and leg for 15-20 reps. Remember to keep your spine straight and your stomach tight. Complete three sets on each side.
5. Wall Sit:
Don’t let the word “sit” throw you off, this move will have you feeling the burn!
Tip: If you need an extra challenge, lift one leg and hold it straight out in front of you as you sit. Switch legs every 15 seconds.
6. Glute Bridge:
Be sure to add this move to your routine if you’re looking to tone your tush! If you want an added challenge, try lifting one leg as you lift your hips.
7. Dumbbell Deadlifts:
This move not only tones your butt; the dumbbells also work your arms. Two benefits in one move!
8. Frog Jumps:
Get moving and feel the burn with these frog jumps!
9. Plié Squat with Body Bar:
Stand with your feet shoulder width apart, with your toes facing outward. Perform a squat with your knees pointing outward, holding your chest up and back straight. Click here for more details.
This Superman move will give you a Superwoman bubble butt!
11. Donkey Kick Planks:
Here’s another move that works multiple areas at once! The donkey kicks work your glutes, while the plank puts your arms and core to work! Click here to see how to do this move.
Tip: If you aren’t feeling it, tuck a dumbbell behind the knee of the leg you’re lifting for some added tension!
12. Flutter Kicks:
This move will tone your tush and keep your core engaged!
13. Leg Lifts:
As you lay on your back, kick your legs up into the air so that the bottoms of your feet are facing the ceiling. Slowly lower your legs until they are a couple inches off the ground, and then return to the starting position. Remember to keep your stomach flat as you complete the exercise. Repeat for 3 sets of 12-15 reps.
14. Weighted Plié Squats:
Ever wonder how ballerinas get so slim and strong? Here’s one ballet move with a dumbbell added for an extra kick!
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