With these 5 exercises you get a looker butt

 

You desire a firm butt like Jennifer Lopez's. No worries, you can easily get your butt in shape with these simple exercises!

Our butt never stops functioning.

You wouldn't think it, but the huge gluteal muscle performs several tasks in daily life, such as lifting our body when climbing stairs and assisting us in stretching our legs after rising from a squat. However, the small gluteal muscle and the middle gluteal muscle, which allow the legs to be stretched apart, also contribute to helping us walk straight through life. The hips are stretched when the buttocks and abdominal muscles are contracted, which prevents the pelvis from slipping into a hollow back.

5 exercises to strengthen the buttocks

We should train our butts specifically if we want them to be true eye-catcher in addition to doing their jobs well. And these five workouts are simple—you don't even need equipment!

1. bribery

The beginning kickback exercise is the ideal approach to begin training your glutes, hamstrings, and lower back. Put yourself in a quadruped position and place your elbows beneath your shoulders while resting your forearms at right angles on the mat. Next, raise one leg 90 degrees so that the sole of the foot is pointed upward. Now, tighten your butt and belly button, maintain a straight back, and push with the strength of your thigh.

2. squatting

For her tight butt, Jennifer Lopez also does squats, which may be performed in a variety of ways. It makes sense considering that the workout works the lower back, belly, front and back thighs, and butt. Start by standing with your feet hip-width apart. Then, as if you were sitting in a chair, slowly push your butt back and down while keeping your back straight. Make sure your torso remains upright and that your knee never extends above the top of your foot. Bring your arms forward to aid with balance at the same moment.

To get back up, push up from the whole foot, keeping the heels on the ground. 20 to 30 squats is a good guideline for your workout.

Variations of squats include the squat walk. Don't bend your knees and push your butt down and back, keeping your torso straight. However, instead of pushing yourself back up now, take a few steps forward in a deep squat. Make sure that you press your heels all the way to the floor. With this exercise, you train not only the buttocks but also the front and back thighs as well as the abdomen. By the way, there is also the lateral squat walk: Proceed as with the normal squat walk, but move sideways instead of forwards. The knees and toes rotate slightly outwards, but make sure that you remain in a deep squat position. The lateral squat walk works the butt and abdominals as well as the lateral thighs. Perform about ten squat walks.

3. unclean dog

The lower back, butt, and lateral thighs can all benefit from the starter exercise with a rather odd name. Resuming a quadruped position, this time with your arms outstretched and your hands beneath your shoulders are how you achieve it. To move one leg sideways up away from your body at a 90-degree angle, pull in your belly button, make sure your back is straight, and imagine that you are a dog elevating its leg to urinate. On each side, repeat the exercise about ten times.

4. Cross-lean

Additionally, the buttocks, lateral and front thighs, and abdomen can also benefit from this workout. However, because you already need a decent balance to do it effectively, it is more appropriate for expert users. Standing with your feet hip-width apart, cross one leg behind the other, take a long stride, and bend your rear leg until it reaches the floor. For greater balance, flex your arms in front of your body. Maintain a straight posture while rotating the front knee slightly outward. Then, raise your body again on your feet and change sides. You should only perform the workout if your knee joints are healthy because it can put a strain on them. Ten times through the exercise.

5. hip jerk

Let's strengthen our lower back and back thighs in addition to our butt. The Hip Thrust is regarded as being more of a medium level but does take some experience and balance. Make sure your back is totally on the mat while you lay on your back to avoid developing a hollow back. Next, stand with your feet at a 90-degree angle and extend both of your arms upward. Push your tight butt up toward the ceiling until your torso and hips are in a straight line while maintaining a straight back and pelvis. Then, slowly drop your butt down; do not, however, lie down; immediately press back up. Do the exercise 15 times in total.