7 EXERCISES TO BUILD YOUR BOOTY
Every woman dreams about good shaped legs and butt. There are numerous of
diets and exercise which can help us get a perfect body. Our team tft is
going to recommend you 7 easy exercises to build your booty. Do them
regularly on a daily basis, and you will see how your dream is going to
come true. It is recommended to practice the exercise in the morning after
waking up.
1. Lunges
Keep your upper body straight. Step forward with one leg, lowering your
hips until both knees are bent at about a 90-degree angle. Your front knee
should be directly above your ankle, and your other knee shouldn’t touch
the floor. Repeat this 10 times.
2. Donkey Kick
Start on all fours. Make sure your wrists aligned under shoulders and
knees under hips. Drawing your abs in, lift your leg parallel to the
floor, with knees bent and foot flexed. Return to starting position. Do
these 15 times then switch legs.
3. Fire Hydrant
Start on all fours, hands shoulder width and knees hip-width apart. Then
you should open your left leg out to the side until your inner thigh is
parallel with the floor. Squeeze glutes and abs and return to starting
position. Repeat 15 times and then switch legs.
4. Weighted bridge
Lay face up on the floor with a dumbbell on the hips. Your feet should be
placed slightly wider than your hips and under your knees. Then push
through your heels and lift your hips off the floor. Return to the
starting position. Do this 15 times.
5. Steps up
Stand in front of a chair and put your left foot in the center of the
seat. Then Step up onto the chair and bring your right knee forward and
up. You should lower yourself back to the floor. Repeat it 20 times.
6. Bear Plank Leg Lifts
Start with plank position and your shoulders stacked above your wrists.
Bend your knees slightly as bend your left knee to 90 degrees. With a
flexed food squeeze your glutes, and raise your right heel up toward the
ceiling as high as you can. Make a pause and put your left knee back.
Repeat 10 times
7. Pistol
Stay about 12 inches away from a chair. Then lift your right leg and with
right hand grasp right foot in front of you. Slowly bend left leg,
bringing butt toward the chair. Straighten your left leg and return to the
starting position. Repeat 10 times and switch legs.
