Nowadays, it is very popular to have a booty like Kim Kardashian. Hey, don’t even think about plastic surgery! There is no need to spend lots of bucks on this procedure, think about your health! Do you remember about effective methods such as diet and exercise? Well, we have designed a 10-minute workout for your butt. Only 3 exercises, 10 minutes a day and your dream can come true!
This butt-workout includes 3 effective exercises such as Squats (lift your butt), Lunges (For shape), and Bridges (tone your buttocks and thighs). These exercises can help you get a firm and lifted butt, and also strengthen the muscles of the lower back and legs, which contributes to better posture and general overall health.
However, nutrition is also as important as exercising. You need to consume more fruits and vegetables, meat and dairy foods. Also, you should consume certain amounts of fat (15-30% calories). Don’t forget to drink enough water! Just remember one thing, you can change the size and shape of your booty by training hard and lose fat by eating properly. Let it be your mantra! Just do it!
#1. Squats (lift your butt)
First, here’s how to do a basic body-weight squat.
Stand as tall as you can with your feet spread shoulder-width apart. (A)Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position. (B)
#2. Lunges (for shape)
Fire up your legs even more with walking lunges (the forward movement makes the glutes, hamstrings, and quads of the leading leg contract maximally, and it’s basically like you’re performing a one-legged squat—just don’t forget your form! Maintain good posture, and be sure your front knee never extends past your front foot.
#3. Bridges (tone your buttocks and thighs)
I mentioned glute bridges as one of the 8 things you should do every day. And it’s for a good reason – glute bridges tone the butt muscles, improve posture and reduce risk of lower back pain