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The best no cost exercises for the sexiest butt on the beach
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What is the butt? In biological terms it is the gluteus maximus muscles which make up a large portion of the shape and look of the buttocks.
This is my opinion as both a professional (former personal trainer) and woman who has worked up for - umm- well a long time. I am giving you these because they require no props i.e. no money. If you were to do all five I would suggest starting with one set of 12 (or if you are switching legs then one set of 12 for each one.) Work up to 3 sets of 12.
1.Get on the floor on all fours. The "old fashioned" leg lifts are as good today as they were 20 years ago. Start with your leg straight and lift it - your leg does not have to go high in the air. You want to make sure you are squeezing your butt and feeling this exercise. Now do the same but cross your leg over the other leg.
2. In this same position as above bend your leg and lift it in the air so your leg is at a 90 degree angle and your foot is to the ceiling. This may be hard at first but it is really effective. If you choose to only do one of these from numbers 1 and 2 do this one.This is sometimes called a donkey kick.
3.. Stand and hold onto something like the back of the chair. Move your right leg back (leg kick). (This is like 3 but standing.) Again it doesn't have to go too high to feel it in your butt and hold it for a couple of seconds. A more difficult version of this will have you standing but rather than standing perfectly straight lift one leg with you knee slightly bent a few inches off floor. Slowly sit back into right leg bending right knee about 45 degrees. Hold for a second or two.
3. This is another classic but still effective. Lie on one side with your legs stacked. (side leg raise) Your arm can be bent with your head resting on it or if that hurts your wrist it is ok to put your head on the floor.) Raise one leg a couple of feet with your foot flexed i.e. do not point your toes - and squeeze your butt. You'll want to put one arm on the floor for balance.
5. If you do Yoga then you know the Bridge. This is an amazing butt exercise and easy to do but if you have a bad back listen to it carefully. You will lie down with your knees bent and your feet on the floor hip-width apart. Your arms will beat sides. Life your hips toward the ceiling slowly pressing into your heels. Don't squeeze your glutes for this one though you are going to want to. We want it working. Hold her and slowly lower your butt to the floor.
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