Get that Perfect Butt with these exercise



By doing this great, powerful routine regularly, you’ll get a perky butt, a cool back and carved hamstrings and calves as well.

Your body becomes more defined, stronger and powerful by training the muscles you don’t regularly see.
You will start transformations, when you work the rear shoulders, glutes, lats, calves and hamstrings, however, the smaller muscles, like the erector spine and the multi dus, should be worked at the same time. They have big functions, such as allowing you to bend and rotate and supporting and extending your spine.

In this routine are incorporated multi-joint movements, those which work multiple muscles at once and strengthen and sculpt every muscle in your posterior chain. By practicing them you’ll create a balance between the front and back of your body and eliminate weakness and be able to move faster in every direction.
This workout is characterized by burning calories as a product of your slow, deliberate sculpting. The crucial point is a good posture, which ensures that the proper muscles take on the load.

How to do:
– Perform those moves in order for the number of reps indicated,
– Rest for 30 seconds to one minute between moves.
– The circuit is repeated two more times.
– This routine should be done two to three days a week on alternate days.
– After two to three weeks you should aim to increase the amount of weight you use.
Total Time is up to 15 minutes
Equipment needed: Free weights
1. Plié Bend-Extend

Instructions:
– Starting position – A. In a squat with feet wide and toes turned out, hold a weight in each hand (elbows bent tight to sides and palms facing up).
– B. Standing up, lower heels and extend arms out to sides, softly bending,
– Returning to starting position complete one rep.
Perform 10 Reps, Sets: 3
2. Squat Raise

Instructions:
– Starting position – A. Standing with feet hip-width apart, hold a weight in each hand with arms by sides. Lift arms out to sides at shoulder height (palms facing down).
– B. Squatting, draw arms forward in front of the chest at shoulder height.
– Returning to starting position complete one rep.
Perform 10 Reps, Sets: 3
3. Deadlift Row

Instructions:
– Starting position – A. Standing on your left leg, hold a weight in each hand resting on thighs
– Hinging forward from hips, lower torso and weights toward the floor until chest is parallel to the floor and lifting extended right leg behind you.
– Pull weights up toward chest Bending elbows out to sides,
– Lower weights, returning to starting position, to complete one rep.
Perform 10 Reps, Sets: 3
4. Reverse Lunge-Twist
:
Instructions:
– Starting position – A. Standing with feet hip-width apart, hold a weight in each hand with arms by sides
– Stepping right leg back, bend both legs 90 degrees.
– Rotate torso over left thigh, raising straight arms out to sides at shoulder height with palms facing down.
– Returning to starting position, complete one rep.
Perform 10 Reps on each side, Sets: 3
5. Plank Bird Dog Instructions

– Starting position – A. In plank on palms,
– Lift straight right leg off of floor, balancing with lifted left hand off floor
– Returning to starting position complete one rep.
Perform 10 Reps on each side. Sets: 3
6. Leg lifts on all fours

Instructions:
– Starting position – A. On all fours (knees and palms).
– Extending right leg straight it behind you with toes resting on the floor.
– Keep hips square and lift right leg as high as you can and pause at the top.
– Lowering leg complete one rep on one side.
Perform 10 Reps on each side. Sets: 3
7. Reverse Plank-Up

Instructions:
– Starting position – A. Sitting on floor with legs extended and together and palms pressing into floor behind hips
– Pushing hands and heels into the floor, lift hips until body forms a straight line from heels to shoulders.
– Returning to starting position complete one rep.
Perform 10 Reps. Sets: 3
8. Split-Squat Pull-Down

Instructions:
– Starting position – A. Squatting with your right leg forward, holding a weight in left hand raised overhead with palm facing forward.
– B. Standing, pull weight down to the chest, to complete one rep on one side.
Perform 10 Reps on each side. Sets: 3

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