Being super skinny isn’t what it’s all about these days. Today, it’s all about being healthy, fit and toned. In fact, what people are really trying to have is the perfect butt. Ladies, you have to admit, figuring out what the perfect workouts are to have the perfect toosh can be…stressful.
Some people are naturally born with the perfect butt, while others have to work for it pretty hard at the gym. If you are fairly clueless about the exercises you have to do to lift that butt of yours, walking into the gym is overwhelming. I mean, you walk in and EVERYONE looks like they know what they are doing.
Well, you don’t have to stress anymore. Here are the exercises you need to do for about 14-days. It’s called the “14-day butt lift challenge”. By remaining consistent for 14-days and doing these exercises properly, you just might start seeing slow results. Rome wasn’t built in a day, right?
1. The first exercise is the hip-lift progression. It not only tones your bum but it also relieves some tension in your back. Fitness Magazine writes that you simply get a mat, and lay on your back with your arms at your sides and your knees bent. Make sure your feet are flat on the floor. Then lift your hips towards the ceiling. Do this ten times, three reps.
2. Hate to break it to you guys, but burpees are the next workout for this challenge. LiveStrong notes that squatting down, thrusting your legs, doing a push-up then jumping back up are all excellent for working out the muscles in your glutes. We all hate doing it, but doing 10 burpees for three reps will guarantee an improvement for your butt as well as your legs! The pain is totally worth it. All you have to do is PUSH THROUGH!
3. Perky lift is the next exercise that works out your buttocks. It’s one of the less annoying workouts to do but you really do feel it. Prevention.com notes that perky lifts specifically work out the center and outer glute. All you have to do is go on your hands and feet and raise each leg high up, fairly slowly. Do each leg 10 times, 3 reps.
4. Squats. Squats should be your best friend if you are trying to shape up that booty of yours. Some people love them, others can’t stand them. But they are the key to your success. Women’s Health notes that using a resistance band will help add more pressure, but it’s not a necessity. To do this, you have to stand with your feet shoulder distance apart. Then reach your arms forward so they’re parallel to the floor, and bend your knees. Here, you should try and do 15 reps!
5. Sumo squats are your next go-to. Women’s Health writes that with these ones you should stand with your heels shoulder distance apart, turning your toes open slightly. Then simply bend your knees, making sure your hips are pushed back and lower down into a squat. You want to go as low as you can until your hips are slightly below the level of your knees. You want to do as many reps as you possibly can, but start with 10 reps and you should be good!
6. If you are a fan of Superman, then this exercise will be your cup of tea. Bodybuilding.com instructs to first lie straight with your face down on the floor or a mat. As you are doing this, your arms should be extended in front of you. Then, at the same time, raise your arms, legs, and chest off of the floor and hold this contraction for about 2 seconds. Then slowly lower your arms, legs, and chest back down to the starting position. Make sure to inhale as you do this. Do this ten times, 3 reps!
7. Jumping rope is great for your body for a lot of reasons. Alternative Daily notes that it won’t build muscle strength in the way that weightlifting will. But skipping will still TONE your muscles all over your body…including your buttocks. If you practice enough, you’ll be able to jump fairly quickly at which point you want to try and jump AT LEAST 100 times. You’ll definitely feel that one in the morning.
8. Fire Hydrant is the final exercise you should do to shape up that bum of yours. According to bodybuilding.com, to do this move you have to position yourself on your hands and knees on the ground, for starters. Then, keeping the knee in a bent position, abduct the femur, moving your knee away from the midline of the body. You want to pause at the top of this motion, slowly returning back to the starting position. Do this as much as you can…repeat on both sides.