May 022015
 

Exercises For A Tight Butt

Exercises For A Tight Butt Video By Fitness Trainer Rebecca-Louise

Exercises for a Tight Butt

Exercises For A Tight Butt In A Image

Steps for the exercises for a tight butt:

1. Exploding Lunges
Get on standing position. Take your one leg at front, touch the floor with knee by folding the knee, bend other leg knee to the floor. Now stretch the front leg at front as you stand up like giving flatter kick. Then get back on original position. Keep bending your knees for 10 secs. Keep your torso straight.

Switch the leg and do the same moves exploding lunges with other leg for 10 secs.

2. Squat to Leg Lift
Stay in standing position. Squat is like sitting on the chair keeping a little gap between thighs. Stand up as lifting left leg off a floor and extending it out on the side; grip for one second. There you need lower leg rear to base as you go to squat position. Do these moves for 10 secs.

Switch the leg and do the same moves squat to leg lift with other leg for 10 secs.

3. Sumo Squats
Set with your feet wider than hip-width, get a ball in a face to your chest. Squat down as much as you can, and get the ball down while you are squatting. Then get back up by holding ball. Squeeze the glutes when you squat up. Do Sumo Squats for 15 secs.

4. Four Count Squats
This is wide squat but with counts of ‘4’. Keep a wide gap between legs. Now do the squat slowly as you squat start counting as well 1-2-3-4. At one count bend your knees, at 2 count arms down, at 3 count getting into squat position and at 4 counts in proper squat position. Do the Four Count Squats for 15 times.

5. Bulgarian Split Squats
Get the lower chair or sofa at the back. Stand in front of chair or sofa and keep your one on leg on sofa or chair. Make sure you are in comfortable position. Then squat down and be sure your knee doesn’t go over the toes (the leg on the chair). Keep your hands on your waist like holding it to do bulgarian split squats comfortably. Do the Bulgarian Split Squats for 10 secs.

Switch the leg and do same moves bulgarian split squats with other leg for 10 secs.

6. Kneeling Leg Lifts
Get on your knees and palms on the floor with your hands straight under your shoulders and your knees straight under your hips. Lift your left leg up straight as your upper body level and slowly take up then take down. Do these moves for 10 secs.

Now switch the leg and do same moves Kneeling Leg Lifts with the other leg for 10 secs.

You are half way through to finish exercises for a tight butt.

7. Kneeling Heel Press
Stay in above position. Now take the one leg up as much as you can and kneel up the toes like doing pluses. Do these moves kneeling heel presses for 10 secs.
Now switch the leg and do same moves kneeling heel presses with the other leg for 10 secs.

8. Fire Hydrants
Get on your knees and palms on yoga mat with your hands straight under your shoulders and your knees straight under your hips. Remain your back directly, raise your right thigh on side taking your knee out as much as possible. Do these moves fire hydrants for 10 secs.

Now switch the leg and do same moves fire hydrants with the other leg for 10 secs.

9. Leg Circles
Lie on the floor on side. Lift upper body up on side and get support balancing the floor with your forearms. Now lift the upper leg up as you are on your side the legs should be on top of the other leg. Now take small clockwise circles by moving your leg in circles. Do these moves leg circles for 10 secs.

Now switch the side and do same moves leg circles with the other leg for 10 secs.

Please leave your feedback for the exercises for a tight butt, if you are doing these exercises already!

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