Sunday, 18 October 2015


Let’s admit it; women want butts that will turn heads, look tight and appealing . No one, even men wants a drooping butt that looks like its hibernating. For women, it is to have butts that are very attractive anytime anyday and can stand its ground with or without clothes.  Lol
While some opt to achieve this through the back door (surgery), healthy eating habits and exercise will help you achieve goals naturally. Though there are many butt exercises, We have put together some of the top simple exercises from around the world. These simple exercises can be done with or without fitness equipments, follow these exercises and see changes. Now! Let's work it out.

The mother of all butt exercises is the squat. Though it has many modifications and ways to do it, it is the simplest way to get your glutes and thighs pumping.

Steps to perform squats exercise
stand with your feet shoulder-width apart.
⚫stretch your hands in front of you or place behind your head.
⚫lower yourself by bending the knee as if you preparing to sit down
⚫while bending, aim at getting your thighs parallel to the floor
⚫Then return to standing position.
⚫ Do this for at least 10 times as you get a used to it, you should do more counts.

You can add a dumbbell or a kettle bell to give more resistance and get a bigger butt faster.


Interestingly! This exercise is also good for those with back injury while simultaneously working your glutes. It targets your lower back and buttocks and the legs.

Step to perform the bridge up exercise
⚫Lie on your back with your knees bent and facing the ceiling
⚫Your feet shoulder-width apart.
⚫Raise your hips off the floor to create a straight line from your knees to your shoulders.
⚫As you reach the top, tighten your abdominals and buttocks.
⚫Then slowly lower your hip to the floor.

⚫You can place a kettle bell on your hip to add  more resistance.
⚫Do this about ten times.

This exercise targets the legs and the butt

Steps to perform lunges exercise :
⚫Stand straight with your feet together.
⚫Take a step forward with your right leg.
⚫ Slowly bend your knees until your thighs are almost parallel to the floor, making sure your left knee doesn’t touch the ground.
⚫then push yourself back to the standing position.

This is a glute buster exercise. It targets the lower back and the buttocks.

Step to perform the one leg kick back
Go on your knees and hands
Making sure your hands are directly under your shoulders and your knees directly under your hip
⚫Raise your right leg while still bent at angle 90
⚫At the peak, squeeze your buttocks
⚫Do not arch your back as you raise your legs.
⚫After doing this 10times, switch to the left leg.

Performing these exercises as shown anove will lead to a significant increase in the size and firmness of your behind.  As the festive season draws near, you will flaunt your latest behind and break necks. Lol

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