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Sunday, December 6, 2015

14 EASY MOVES TO GET THE PERFECT BUTT

Everyone would like a great butt. It is an area of concern for most women, yet many people do not know how to properly work their glutes. By using a series of simple exercises, you can start blasting fat and finally achieve the bubble butt you have always wanted.
Just because it is not swimsuit season does not mean you cannot get a head start on losing weight and looking good in less summer clothing. You do not need any special equipment, other than dumbbells and a body bar. Follow along with these 14 easy moves to get the perfect bubble butt.

1 – Tip Toe Squat

This squat is a variation of the traditional squat. Stand with your legs shoulder width apart and place your hands just above your hips. Turn your feet outwards. Bend down into squat position and lift your heels off the ground. Hold this pose for three seconds before lowering your heels. Repeat this for ten repetitions.

2 – Scissor Jumps

The scissor jumps are performed by jumping into the air and finishing with a lunge. Each time you bring your legs back, perform another jump, followed by a lunge. Continue this routine for sixty seconds.

3 – Lunges

Next is the traditional lunges. Stand with your feet together. Place your hands on your hips and lunge forward with one foot. Step forward as far as you can. After you complete the lunge, bring your back foot forward. Perform twenty lunges with each leg.

4 – Leg Pulses

Get on your hands and knees. Stretch one leg and the opposite arm straight out. Pulse the arm and leg fifteen times. Bring your arm and leg back into position and switch. Perform three sets on with each side of your body.

5 – Wall Sit

For this move, stand with your back against a wall. Place your feet about two feet away from the wall. Slowly lower your body into sitting position, as if you were sitting in a chair. Hold this pose for as long as you can and then slowly slide back up to a standing position.

6 – The Glute Bridge

Next up is the glute bridge. Lay on your back, with your arms at your side. Bring your feet in towards your butt, placing your heel several inches below your butt. Lift your pelvis off the ground, focusing on your thighs and glutes. Hold the pose for several seconds and lower your body. Repeat for 12 repetitions.

7 – Dumbbell Deadlifts

Stand with your feet slightly apart and hold a dumbbell in each hand. Place the dumbbells in front of you and slowly lower them to the ground, bending at your waist. Try to bend your knees, as you lift the weights. Perform at least 20 repetitions of this exercise.

8 – Frog Jumps

Get on the ground and perform some frog jumps. Perform jumps for at least sixty seconds to help tone your butt and burn some fat. Sit in a crouched position, on the balls of your feet. Jump up in the air, stretching your arms above you, and come back down to a crouching position.

9 – Squat with Body Bar

Stand with your feet shoulder width apart. Your toes should face outward. Hold the body bar behind your shoulders, using both hands. Perform a traditional squat, but keep your knees pointed outward, while holding your chest up.

10 – Superman

This pose is the called the Superman, but it actually beneficial for anyone interested in toning their butt. Lay on your stomach, with your arms stretch out in front of you – like Superman. Lift your arms several inches off the ground. Next, lift your legs off the ground. Hold this pose for three seconds and return.
Perform at total of 20 repetitions to complete a set. You may want to include multiple sets to get the most out of this move and blast fat around your butt.

11 – Donkey Kick Planks

This exercise works more than just your butt. Get on your hands and knees and perform a donkey kick. Perform two sets of twenty kicks. If you want to increase the effectiveness of this exercise, hold a dumbbell behind your knee, as you perform the donkey kicks.

12 – Flutter Kicks

To perform flutter kicks, lay on your back, with your arms at your side. Lift both legs slightly off the ground. Begin fluttering your legs, performing small scissor kicks. Continue to kick for at least sixty seconds.

13 – Leg Lifts

Lay on your back and kick your legs up. Use your arms for support and try reaching your butt into the air. Slowly lower your legs so that they are a few inches off the ground. Return to the starting position and repeat for 12 repetitions and three sets.

14 – Dumbbell Plie Squats

For this final move, you will perform a squat and a bicep curl at the same time. Hold a dumbbell in each hand. As you lower yourself to perform a squat, lower the dumbbells. As you stand up, perform the bicep curl. Perform 12 of these squats to complete a repetition.
Achieving the perfect bubble butt does not need to be difficult. Try these 14 easy moves to start burning fat, toning your muscles, and working your glutes. Before long, you will have a butt to be proud of and will use any opportunity to fit into your yoga pants.
Use these 14 moves to start sculpting the perfect bubble butt.