1. Droopy
Butt?
Fix:
Stiff-legged deadlifts
It
works because: Exercises that flex the hips, like
stiff-legged
deadlifts, firm up the area right under the glutes where the hamstrings
attach to the hips.
2. Big Butt?
Fix:
Cardio and rear leg lifts (no weight)
It
works because: "High repetition and less weight will slim
your
glutes without building them up too much. Work with a tuned out leg
when doing rear leg lifts to best target you trouble zone.
3.Little Butt?
Fix:
Sprints and bridges
It
works because: Running sprints develops the size
of your
glutes because you are going through a full range of motion. This
increases muscle size.
4. Flat Butt?
Fix:
Lunge and wide-stance, turned out squats
It
works because: If you don't have a butt have to develop
one first.
These exercises use the most flutes muscles as well as the
hips
and hamstrings. Heavy weight and less repetitions.
Single-Leg Bridge:
Lie on
the floor with knees bent 90 degrees, feet on floor.
Place arms at sides, palms down. Extend left leg 3 inches off floor
with foot
flexed. Engage your glutes and lift hips.
8 reps, 3 sets |
 |
Walking Squat:
Stand
with feet shoulder width apart, toes pointed out. Bend
knees 90 degrees into a squat, elbows bent at your sides. Keeping
weight
balanced over your heels, step forward 3 inches with right foot, then
follow with
your left. Staying in the same position, step backward with your right
foot,
followed by the left foot.
8 reps, 10
sets |
 |
Split Jump:
Stand
with hip width apart. Place your right foot forward
and bend knees 90 degrees into a lunge. Bend elbows, bringing your
right hand
back and your left hand forward into runner’s arms. Jump up
to quickly switch
legs and arms. Land softly and continue alternating legs and arms.
10 reps, 3
sets |
 |
|
|
