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I love her butt, how does she do it?!
Here at HealthyTop10s, we're going to show you how you can be the one receiving that question!
Ever wondered how that woman you just walked past manages to get such an amazing butt?
Although genetics and of course lifestyle choices like healthy eating play a role, chance are the reason her butt is so much firmer and toned than perhaps your butt is, comes down to her knowing the right type of exercises to do at the gym.
Wondering what the best exercises are to get a nice firm butt?
Here are simple workouts to help you get a firm, toned backside:
Lay flat on your back with knees bent and feet firmly planted on the floor. Raise your hips up and squeeze your gluts.
Lie on your left side flat on the floor. Then rest your head on the top of your left arm. Bend your right leg on top at your knee then cross over to your left leg’s front. Keep your left leg straight making sure you use your inner thigh muscle, lift your leg six inches above the floor.
Stand with your feet spread wide apart. Push your hips back in a way that you feel the pressure of your weight on your heels. Then push your buttocks back as far as you possibly can, while keeping your shoulders and feet planted on the floor.
Stand with your feet spread slightly wider than your hip width apart, with your toes a little bit turned out. Hold a medicine ball in front of your chest. Squat. Go as low as you possibly can slowly and make sure that your heels are kept flat on the ground. You’re your back straight.
Alternately extend one leg at a time as you begin to push into a bridge position. Hold your leg as long as you possibly to achieve for maximum toning.
Do a reverse lunge with your back legs at a slight angle. Leap from one side to the other. Bring your opposite leg behind you by simply tapping your opposite legs’ toe to the ground. Quickly jump back the other direction.
Stand with your knees and feet together. Take a big step with your right foot to your right side and then lunge toward the floor. Gently push off with your right foot in order to return to your starting position to complete one repetition. Repeat the process with your other leg.
With toes turned out, firmly stand with your feet slightly wider than shoulder width apart while holding light dumbbells in front of your thighs. Maintaining a torso tall and abs tightened bend your knees ninety degrees. Keep your knees aligned between you second and third toes and put your weight in the heels.
Stand with dumbbells grasped to your sides while facing the side of the bench. Put the foot of your right leg on the bench and stand on it be extending the knee and hip. Place the foot of your left leg on the bench. Put your right leg on the floor by stepping down from the bench.
Begin with a standing position with your legs and hip distanced apart. Do a curtsy pose by bringing your right leg behind you, getting low to the floor as you possibly could then stand back up again. Do the same thing for your left leg.
You can increase the effectiveness of this exercise (and many others) by using adjustable dumbbells. Adjustable dumbbells allow you to incrementally increase the intensity of your workouts.
If you are looking to step up your exercises without too much investment, you should consider using resistance bands with some of the previously mentioned exercises. These bands will help increase the intensity of your training!
Eating a proper diet is absolutely essential to gaining the butt that you always desire. Foods that you should intake regularly are lean chicken and fish. Always make sure to consult your nutritionist if you have allergies or are not quite sure on what type of food to eat.
There are also some pills out on the market that claim they can grow your posterior quicker. This is due to the phytoestrogens contained in them, which gives you a rapid boost in your estrogen levels. And as we all know estrogen has a direct results on developing curves for women.
Furthermore, you may want to check out creatine supplements if you are looking to get the most out of your workouts! Make sure to follow the instructions to maximize benefits and reduce the risk of injury.
With that said, following our workouts above and having the proper discipline to workout everyday will surely make you the talk of the town. Leaving other girls jealous and wondering how did you get such a nice firm butt in such a short time!
Growing up as a kid who played outside, Samantha enjoys an active lifestyle and emphasizes health as a key component to her life. She enjoys sharing her knowledge with others so that anybody can live a healthy life. On the weekends, you can find her hiking around Southern California!