4 SIMPLE EXERCISES TO TONE YOUR BUTT AT HOME

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Your buttocks is the strongest muscle in your body. Do you want to lift it without surgery? We know the best way to build some muscle in this area. If you want to make your butocks bigger you should combine a training routine with a high-protein diet plan.

The benefit of building the butt with workouts is that it is not necessary to spend money on butt lift surgery as you can perform butt training routines at home.

 


BULGARIAN SPLIT SQUAT

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Also called the split squat. This exercise improves flexibility by stretching the hamstrings.
How to: Stand in a split stance, with the rear foot elevated on a high surface like a chair or a box. Keep your torso upright and the front foot flat on the floor. Then lower yourself until the rear knee slightly touches the floor. Slowly rise to starting position and repeat.
Pointer: Make sure the front knee doesn’t go past the toes.


SINGLE-LEG HIP THRUST

Lie faceup on the floor in front of a bench with your left heel on the edge, knee bent about 90 degrees, and your right leg straight up, arms at your sides (A). Press through your left heel and raise your hips as high as possible, keeping your right foot in the air (B). Slowly lower your hips back down. That’s one rep; do eight to 12, then repeat on the other side.


Lunges

Fire up your legs even more with walking lunges (the forward movement makes the glutes, hamstrings, and quads of the leading leg contract maximally, and it’s basically like you’re performing a one-legged squat—just don’t forget your form! Maintain good posture, and be sure your front knee never extends past your front foot.


One-Legged Prisoner Squats


For this exercise, a bed or chair can serve as your “box.” Start by sitting on the bed or chair with your arms behind your head. Raise one leg in front of you and plant one leg on the ground. Engage your core and strongly stand up on the leg that’s planted. Slowly lower back down and repeat. REPS: Three sets of six on each leg.

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