When you want your butt and hips to look good a diet alone is not going to work. Here are 13 of the best workouts to do when you want to get the perfect butts and hips.
- Squats
Stand with your feet apart with your back straight. Sit down at a 90 degree angle while keeping your back straight. Push your butt back as far as you can and then stand up.
- Pulsing Squats
This is a step up from the basic squat. To do this type of squat stand with your feet apart and do a basic squat. On the way up stop halfway and hold and pulse up and down.
- Kick back Squats
Position yourself for a basic squat when you come back up kick your right leg back and with your knees bent grab your shin using your right hand. Hold this for 2 seconds and then squat back down and repeat with your left leg.
- Single Leg Squats
Stand straight and plant your right heel a bit in front of your left foot. Bend your left knee to squat and then lift your right leg up. Stand back up and then repeat with the left leg.
- Basic Bridge
Lie on your back with your arms at your side and your knees bent. Lift up your butt and squeeze for 2 seconds.
- Bridge with hands up
Instead of having your hands by your side as in the basic bridge, lift your hands in the air.
- Bridge with Leg Lift
Get into the basic bridge position. When you lift your butt off of the ground lift your leg as well.
- Standing Abduction
Stand up straight with your left hand on a wall for support. Raise your right leg sideways as high as you can without bending the knee. Squeeze your glutes for two seconds and then put your leg back down.
- Lunges
Stand straight and then take a large step forward with your right leg. Slowly bend your knees. Your front leg should touch the ground and the back leg should form a 90 degree angle. Stand up and repeat with the other leg in front.
- Low Lunges
Stand with your feet apart and step back with one foot. Heels should be raised and toes on the ground. Bend the front leg and bring your arms up over your head, leaning forward at the waist. Hold the position for 2 seconds and then return to stand.
- Toe Taps
Lie on your back with both knees bent. Tap your toes on the ground alternating feet. Continue for as long as you can and then rest and repeat.
- Side Step Curtseys
Stand with your feet apart and your hands behind your head. Cross one leg behind the other and go down into a curtsey lunge reaching down to touch the floor with the arm of the leg that is behind. Stand up and then repeat on the other side.
- Single Leg Raises
Stand straight with your feet apart. Hold a pair of weights in your hands. Bend one leg at the knee and lift it around 3 inches from the floor. Raise your arms above your head and hold.
There are also several yoga poses to consider for a tighter butt and smaller hips.
Sources:
http://healthnbodytips.com/workouts-for-perfect-butt-hips.html/
https://www.youtube.com/watch?v=YqGztUdz70A
http://www.fitnessmagazine.com/workout/thighs/exercises/lower-body-workout/
http://www.cosmopolitan.com/lifestyle/how-to/a18506/full-butt-workout/
http://www.cosmopolitan.com/health-fitness/advice/a28978/9-butt-moves-that-beat-squats/
http://healthnbodytips.com/workouts-for-perfect-butt-hips.html/
http://healthnbodytips.com/yoga-pose-for-getting-dream-buttocks.html/