If your goal to shape your butt you can do it through burning fat and tone your gluteal muscles. Many exercises are created to achieve that goal, but in this article, we offer you an easy and quick way how is that possible, with only 3 effective exercises.
You should be focused on toning your quads, glutes, abs and hamstrings in this workout demonstrated by Amanda Butler, a fitness instructor at NYC’s The Fhitting Room.
1. The Kick Back.
From a high plank position with core tight and hips level, jump feet up and kick butt with heels. Your weight should come forward onto hands, but shoulders should stay in line over wrists. Extend legs and land lightly on toes to return to starting position Do 15 reps on each leg. Beginners should do 3 sets, the intermediate level should do 4, and advanced level can do 5 sets
2. The Kick Back With a Pulse.
Instructions
–Starting position – the same as in the previous exercise, on all fours
–Bring your right knee into your chest,
–Kicking your leg straight back, fully extend your leg and pulse three times it by raising and lowering your foot.
–Return your knee to your chest.
Perform these movements 15 times with both legs.
3. The Curtsy Lunge.
Start by standing, hold the medicine ball at your chest and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle. Go back to the starting position and perform a Leg lift.
