7 Moves For Round Butt In 4 Weeks

No matter how correctly and often you are performing the squats, the truth is that this exercise is moving your glutes but only from one angle. If you tend to tighten your butt, you will need to make some combination of proper exercises that will exercise your muscles from all angles.

Today’s article will present to you a workout titled as a butt routine that is consisted of 7 simple exercises. In order to bring your but into a tightened and round shape you will have to perform each of the exercises for a period of 50 seconds to one minute on each side of your body. Additionally, for effective results you will have to perform 3 sets of each exercise. You are allowed to have pauses between the exercises, but short ones.

Following are the 7 exercises that are part of the butt routine. Perform them regularly and as much as it is required from you.

Single-Leg Glute Bridge

Start the exercise by laying down on your back.

Bent your knees and place your feet on the ground into a flat position.

Then make an extension with one of your legs. As you are breathing out, squeeze your glutes and push your hips towards the ceiling as much as you can.

Make a short pause and the lower your body to a position where your butt will practically hang over the floor.

In order to complete one repetition, repeat the entire movement.

Rainbows

Start the exercise by placing your body on all your fours.

Your feet should be on a same distance as the distance between your hips.

The wrists need to be stacked over your shoulders.

Next, extend one of your legs and position the same towards the ceiling. Them carefully lower the same leg in order to tap the ground.

As you are returning the leg into the starting position, squeeze your glutes.

Next you will need to lower the leg in order the same to tap the floor around one foot to the left side of your foot that is kneeling.

As this you have completed one repetition.

Hell-Lifted Sumo Squat

Start the exercise by standing on both your feet so that the same will be on a distance that is a little bit wider than the distance between your hips.

Point your toes towards the outside and sit your hips to the back, lowering your butt towards the floor as much as you can.

In order to maintain a balance, you will have to brace your core and keep the knees behind the toes.

Make a short pause and in order to return to the starting position, press into your right heel.

As this you have completed one repetition.

Single-Leg Dead Lift

Start the exercise by standing on your right foot so that the left leg will be bent in front of you. The knee should be on the same level as your hip.

Slowly move your body to the front and engage your glutes.

At this point you will have to reach for the ground with both of your hands in front of you.

While you are performing this, the left leg need to be in a straight position and behind you.

Make a short pause and then return to the starting position.

As this you have completed one repetition.

Hydrants with Leg Extension

Start the exercise by placing your body on all your fours so that your knees will be on a distance same as the distance between your hips.

The wrists need to be stacked over your shoulders.

Make sure that your knee is forming an angle of 90 degrees.

Then make a movement by raising your right leg outwards to the level of your hip. Next, extend the same leg to the body side.

Make a short pause and bend your knee one more time so that you may drive back the right leg to the starting position.

As this you have completed one repetition.

Curtsy Lunges

Start the exercise by standing on both your feet so that the same will be on a distance same as the distance between your hips.

Your hands need to be pressed together on the level of your chest.

While your hips are performing a square position, make a step with your left leg diagonally behind you.

Then bend both of your knees so that they will form an angle of 90 degrees. Make sure that at this point your knees are behind your toes.

Make a short pause and in order to return to the starting position, press into your right heel and extend your left leg as you are performing a side kick.

As this you have completed one repetition.

Bear Plank Leg Lifts

Start the exercise by placing your body on all your fours.

The entire body should form a straight line, starting from your toes up to your head. Raise your left leg and bend your knee so that the same will form an angle of 90 degrees.

At this position you will have to drive your heel towards your butt.

Afterwards, flex your foot, squeeze your glutes, and lift your right heel positioning towards the ceiling, as high as you may.

Make a short pause and drive your right knee back so that the same will meet the left knee.

As this you have returned your body into a starting position and completed on repetition.