Top Workout Tips To Getting Bootylicious

Being the owner of a perfect bum is something most women yearn for. Well, here are some fine tips for getting award-garnering bottom. One needs to be working more on the glutes to get that flawless bottom. The hamstrings or the back parts of the thighs and the lower part of the back muscles would also need to be worked upon.

Lower body fat is essential for that toned and perfect look, hence having a healthy dietetic intake and doing ample amounts of cardio such as walking and running is essential. One would require doing 2-3 sets of ten repetitions of each about thrice a week and one is sure to be an owner of a fine bottom soon.

It is ideal to be working on equipment, however in case not possible, then attempting every move with no weights and try doing more repetitions. The equipment required would be step or bench or even stairs would be good enough, ankle weights and Swiss ball.

Leg Arch

• After strapping the ankle weights, standing on the left leg with one’s arms stretched straight out.
• Placing one’s right foot touching the left knee with the right knee facing out to the side.
• Now, one would have to hold the thigh still and gradually extending the right leg outward to the side by making the right knee straight. One must avoid leaning to the left.
• Bringing the arms jointly in front of one’s body as one clenches the right butt for circling the right leg behind one’s body.
• Holding and then returning to the starting position.
• Repeating all reps in either leg.

Buttock Clenches

• Lying flat on the floor on a soft-textured surface after fastening ankles in both the legs. The left leg must be outstretched, and bending the right knee with the foot placed flat on the floor.
• Tilting the pelvis up to some extent and lifting the left leg above the floor.
• Tightening the glutes and keeping the rib cage touched to the floor throughout this time.
• Keep the abdominal muscles drawn in to aid control in placing the leg, releasing glutes and lowering hips (not touching the floor) as one moves left leg outwards to the side and clenching butts once more.
• Releasing the glutes and lowering hips whilst not touching the floor; raising the left leg straight upwards and clenching butts a last time.
• Releasing glutes and returning to posture prior to repeating the steps.
• Completing all reps in each set on the same leg and not to lower the foot or hips totally to the floor, followed by switching sides.

Reverse Curl Employing Exercise Ball

• After fastening ankle straps in both legs, lying on an exercise ball, hips placed on the centre of the ball, legs straightened and toes to touch the floor.
• The shoulders and head must be in height or level as the hips.
• Contracting the abdominals, glutes and lower part of the back muscle while one lifts both the legs to the level of the hips straight behind and holding till a count of one.
• Bending legs for curling heels towards the rear.
• One could sense the tightening at the location where one’s hamstrings meet the buttocks. Gradually lowering the legs to start at the initial posture and repeating.

Stepping Out

• Standing behind a low-rise bench with one’s left foot placed flat on it and the hands placed on the hips and breathing in.
• During exhaling, clench the left butt to stand on step.
• When one comes up, lifting one’s right leg out and using gradual, continuous movements with one’s leg.
• Holding for a single count and then lowering the back to beginning posture. Repeating this and doing all reps (each set) on one leg prior to changing sides.

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