In this issue, we will introduce method one, and in the next issue, we will introduce method two.
If you’re eager to have a stronger, flattering butt, you’re in luck! No matter what your body shape is, here are a few sets of exercises that will allow you to easily and quickly shape your buttocks at home with little or no assistance. Read the article below to learn about it.
Method 1: Body Shaping Exercises
The following fitness exercises target the three main muscles on the buttocks: gluteus maximus, gluteus medius and gluteus minimus. The key is to build muscle texture in these areas to enlarge your butt.
1. Do squats with dumbbells in hand. Stand up straight with your feet shoulder-width apart and hold an 8- to 10-pound dumbbell in each hand. Focusing your weight on your heels, squat down until you feel like you are sitting on a chair. Hold for a while, then return to the starting position.
Do three sets of 10-15 squats each.
2. Kick your legs backward while lying on the ground. Get on your hands and knees first. Support your right knee on the ground, slowly lift your left leg, and stretch your left foot toward the ceiling as much as possible. Hold for a while, then return to the starting position.
Do one set of legs on each side, each set of 18-20 backward kicks.
3. Hip-raising and leg-stretching exercises. Lie down with your hands at your sides, knees bent, and feet flat on the floor. Press your hands firmly onto the floor and lift your hips until your torso is in line with your thighs.Hold this position for a few seconds, then lift your right foot and straighten your right leg. Let your feet return to the floor and lower your hips to return to the starting position. Repeat on the other side.
Do 2-3 sets of ten.
4. Bend your knees and squat. This action is not just for ballerinas! This is a simple and effective butt shaping action. Stand upright, with your feet slightly wider than your shoulders and your toes pointed outwards. Reach your hands forward for balance and squat until your knees are directly over your feet. Tighten your ass as you resume the initial movement.
This action should be done very slowly. Do one set of 10-20 times.
