Build Your Butt

ADVERTISEMENT

Every girl wants to get a round and firm butt.The ideal butt not only improves your overall posture, but also makes your legs look longer and slimmer. This is an activation for your butt in 6mins. The better control you have on your target muscles, the greater your gains will be.


This Program is NOT intended for you, if you:

1.Are elderly(over 65 years old), pregnant, or disabled

2.Have diabetes, cardio diseases, lung diseases or other metabolic diseases

3.Have orthopedic conditions that are not yet healed

4.Are not suitable for exercise following your doctor's advice


Lets begin.

1. Stretch Right-20s

Tips:

1.Maintain upper body still and face to the front

2.Make sure that two feet step astride as far as possible

3.Tighten the leg and the hip

Breathing:Do not hold your breath.

2. Stretch Left-20s

Tips:

1.Maintain upper body still and face to the front

2.Make sure that two feet step astride as far as possible

3.Tighten the leg and the hip

Breathing:Do not hold your breath.

3. Gluten Bridge Hold-20s

Tips:

1.Lie flat on the floor with hands by your side

2.Feet should be placed shoulder width

3.Keep your hips and core tight

4.Hold at the top

Breathing:Do not hold your breath.

4. Lunge-30s

Tips:

1.Lower body until thigh is parallel to the floor

2.Don’t let knee go past toe

3.Press into heel to drive back up

4.Repeat on the other side, continue to alternate legs

Breathing:Breath in when lunge, breathe our when stand back.

5. Left Bulgarian Squat-30s

Tips

1.Put your one leg on the chair or stuff about the same height

2.Bent your knee to make your thigh parallel to the ground

3.Slowly go back

Breathing:Breathe out when squatting, breathe in when going back.

6. Right Bulgarian Squat-30s

Tips:

1.Put your one leg on the chair or stuff about the same height

2.Bent your knee to make your thigh parallel to the ground

3.Slowly go back

Breathing:Breathe out when squatting, breathe in when going back.

Repeat the Lunge 30s.

7. Gluten Bridge-20s 

Tips:

1.Lie flat on the floor with hands by your side

2.Feet should be placed shoulder width

3.Keep your hips and core tight

4.Do it slowly

Breathing:Do not hold your breath.

Repeat the Gluten Bridge Hold 20s.

8. Left Bear Plank Leg Kick

Tips:

1.Keep your back straight, don't sag your back

2.Keep toe pointing to the ground when you kicking leg

3.Do it slowly

4.Engage your butt, keep it tight

Breathing:Do not hold your breath.

9. Right Bear Plank Leg Kick-20s 

Tips:

1.Keep your back straight, don't sag your back

2.Keep toe pointing to the ground when you kicking leg

3.Do it slowly

4.Engage your butt, keep it tight

Breathing:Do not hold your breath.

10. Left Side-Lying Leg Back Kick-20s

Tips:

1.Keep your body still except the swinging leg

2.Try to fully extend your leg back and up

3.Engage the outside of your hip

4.Keep your core tight

Breathing:Breath in when retracting the leg, breathe out when extending.

11. Right Side-Lying Leg Back Kick-20s

Tips:

1.Keep your body still except the swinging leg

2.Try to fully extend your leg back and up

3.Engage the outside of your hip

4.Keep your core tight

Breathing:Breath in when retracting the leg, breathe out when extending.

12. Squat-30s

Tips:

1.Stand with feet just wider than hip width

2.Hips stacked over knees, knees over ankles

3.Lower your body when thigh is parallel to the ground

4.Drive your body back with hips and front thigh

Breathing:Breath in when squatting, breathe out when standing up.

13. Bending Stretch-30s

Tips:

1. Put your hands behind your head

2.Keep your back straight, legs bent a little

3.Bent torso as you can

Breathing

Breathe in when bending, breathe out when going back.



ADVERTISEMENT