|
Butt Workouts - Advanced Workout Routine #6 For Firm
Glutes
Advanced Butt Workout #6
Exercise: Butt
Tightener With Exercise Ball
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Lie on your side on a mat on the floor with your
arms crossed in front of your body. Place a large exercise ball
in between your feet and slowly lift the ball up toward the ceiling
using only your hips and butt. Return to the start position and
repeat.
Exercise: Leg
Lifts
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Stand up with your feet about shoulder width apart
and grab onto a squat rack or something sturdy. To perform this
exercise, simply curl one of your legs back behind you so as to
actually kick yourself in the butt with your heel. Be sure to keep
your knee still and really focus on using your butt and hamstring
to do the work. Again, be sure to really flex your butt and hamstring
for a one-count when your leg is at the top of the movement back
behind you. Return to the start position and repeat with the opposite
leg.
Exercise: Cable
Hip Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: This exercise is performed using a pulley machine.
Attach a small hand attachment to the lower section of a pully machine.
Place one foot through the handle opening of the small hand attachment
so that it becomes wrapped around your ankle. Keeping your leg straight,
smoothly kick your heel backward about one foot. Hold your leg at
the top of this movement for a one-count and repeat with the opposite
leg.
<<
View All Butt Workout Routines >>
|
