It’s true that squats can work your glutes from every angle, but we must admit they get pretty boring after while. It’s why you really can’t sustain a tight tush on squats alone. Besides, there are plenty of variations which, when performed together, could put the basic squat out of business. Ready to round out your glute routine?
Try these butt moves and get ready to look even sexier in those skinny jeans this summer!
Marching Hip Raise
- Lie face up on the floor with your knees bent and your feet flat on the floor.
- Raise your hips so your body forms a straight line from your shoulders to your knees.
- Lift one knee to your chest, lower back to the start, and lift your other knee to your chest.
- Continue to alternate back and forth.
Single-Led Hip Raise
- Lie faceup on the floor with your left knee bent and your right leg straight.
- Raise your right leg until it’s in line with your left thigh.
- Push your hips upward, keeping your right leg elevated.
- Pause, then slowly lower your body and leg back to the start position.
- Complete the prescribed number of repetitions with your left leg, then switch and do the same number with your right leg.
Swiss-Ball Hip Raise and Leg Curl
- Lie faceup on the floor and place your lower legs and heels on a Swiss ball.
- Push your hips up so that your body forms a straight line from your shoulders to your knees.
- Without pausing, pull your heels toward you and roll the ball as close as possible to your butt.
- Pause for 1 or 2 seconds, then reverse the motion, by rolling the ball back until your body is in a straight line.
- Lower your hips back to the floor.
- Grab a pair of light dumbbells and stand on your left foot.
- Lift your right foot behind you and bend your knee so your right leg is parallel to the floor.
- Bend forward at your hips, and slowly lower your body as far as you can, or until your right lower leg almost touches the floor.
- Pause, then push your body back to the starting position. If this exercise is too difficult, let the toes of your shoe rest on the floor for balance instead of raising the foot of your non-working leg.
- Lie on your left side on the floor, with your hips and knees bent 45 degrees.
- Your right leg should be on top of your left leg, your heels together.
- Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis.
- Pause, then return to the starting position. Don’t allow your left leg to move off the floor.
- Grab a dumbbell with an overhand grip and hold it in front of your waist at arm’s length.
- Bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor.
- Swing the dumbbell between your legs.
- Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to chest level as you rise to standing position.
- Now squat back down as you swing the dumbbell between your legs again. Swing the weight back and forth forcefully.
Have you read about these excellent YOGA POSES for burning down the cellulite ?