Great Butt Workout in Three Moves!

3 Top Exercises for Your Bottom

Nutrition, strength training, cardiovascular exercise and consistency make up the components of the formula. Then, we add a bit of specialization work for trouble areas and we create the final product!

Perform a tri-set for your routine. The tri-set refers to performing three exercises in a row without rest. The workout is challenging, so you must focus on impeccable form and concentrate completely on the muscles you’re working.

If you do not adhere to a nutrition plan, you will not achieve the goal. You might tighten the muscles but the size will not decrease.

1. Broom Stick Squats

Start

• Position yourself under the broom stick with the stick on your upper back. Make sure the stick is not resting on your neck.
• Feet are shoulder width apart with a slight bend in the knees.

Movement

• Slowly begin to lower your body by bending from your hips and knees stopping when your thighs are several inches below parallel.

• Contracting the quadriceps muscles, slowly return to the starting position stopping just short of your knees fully extending.

Key Points

• Inhale as you lower down. Exhale while returning to the starting position.
• Do not let your knees ride over your toes (you should be able to see your feet at all times).
• Do not fully extend your knees when you return to the starting position.
• It helps to find a marker on the wall to keep your eye on as you lift and lower, otherwise your head may tend to fall forward and your body will follow.
• Think about sitting back in a chair as you are lowering down.
• Push off with your heels as you return to the starting position.

Perform 20 repetitions and immediately go to the next exercise

2. Dumbbell Step Up

Start

• Set up a step or low bench in front of you. Stand tall with a dumbbell in each hand with your arms hanging at your sides

Movement

• Step up with one leg onto the step or bench. Follow with the second leg. Step down starting with the same lead leg returning to the starting position and repeat the step with opposite leg etc.

Key Points

• Exhale while stepping up. Inhale while returning to the starting position. It helps to find a marker on the wall to keep your eye on as you step up and down, otherwise your head may tend to fall forward and your body will follow. It is a very effective exercise that involves most of the muscle groups of the lower body.
• This exercise requires a high degree of concentration. Practice this exercise without weights until you master the movementPerform 20 steps (repetitions) on each leg and immediately go to the next exercise

3. Dumbbell Walking Lunges

Starting Position

• Stand straight with your feet slightly spread apart.
• Hold a dumbbell in each hand with your arms down at your sides.

Movement

• With control, slowly step forward with the right leg and lower the left leg until the knee almost touches the floor.
• The step should be long enough that your left leg is nearly straight
• Your chest should be lifted and your front leg should form a 90 degree angle at the bottom of the movement.
• Your right knee shouldn’t pass your right foot.
• Don’t let your knee touch the floor.
• Raise yourself up then, push off with the left foot and take the same long step you did with the right leg.

Key Points

• Inhale while stepping forward.
• Exhale while rising up and pushing off the back foot.
• Make sure your head is up and your back is straight.

Caution

• Discontinue this exercise if you feel any discomfort in your knees.

Perform 15 steps with each leg in one direction and then turn around and go back to the start with 15 steps each leg again.

All three exercises are considered one cycle. Perform three cycles. Wait 90 seconds between cycles before repeating. Believe me, you’ll cherish those 90 seconds. You may need to begin with 2 cycles for a few weeks until you get used to the workout intensity.

Best of Luck!

Cheers,

Eve :-)