Learn How to Get a Perfect Shaped and Toned Butt in Only 21-Days
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Learn How to Get a Perfect Shaped and Toned Butt in Only 21-Days

We all know that having a shapely and rounded butt gives you more confidence. Therefore, in order to succeed you have to exercise regularly. Everyday exercises can make you stronger for your active lifestyle whether you run, cycle, swim, and dance, climb, or play sports. Nevertheless, this challenge takes minutes to do each day, requires no equipment, and it is simple. This challenge consists of five basic exercises that target your glutes and thighs. Furthermore, over the course of the challenge, you will increase the number of reps you’re doing of each exercise.

We will give you an explanation of how to do each of the five exercises, followed by the plan itself. Remember, if the challenge ever feels too easy, go ahead and increase the number of reps, or repeat the circuit for another round.

Single-Leg Squat

You need to stand firmly with both feet together. Then, put weight into your left leg and lift your right leg into the air. Keeping the leg lifted, bend the left knee into a squat. At the end, straighten the leg to complete one rep.

Raise the right leg into the air.

You should keep the arms straight, then lower your pelvis toward the ground and lift it back up to complete one rep.

Superman Lift

First, you need to lie on your belly, engage your abs, and extend your arms straight out in front of you. After that, lift your legs, arms, and chest off the floor as high as you can, extending the fingertips away from the toes. Then, lower the legs, arms, and chest to one inch above the ground. This completes one rep.

Donkey Kick

First of all, you should start on all fours, with your hands directly under your shoulders and your knees directly under your hips. You need to keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Next, pulse your flexed foot toward the ceiling by squeezing your glutes.It is important that your back to remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum. You should return to the start position to complete one rep.

Pulsing Plié Squat

You need to start in a wide squat with the toes turned out and heels directly below your knees. Then, place your hands on your hips, keeping your shoulders over your hips and your back in a vertical line. Namely, while holding this position, in a pulsing fashion, quickly lower and raise your hips one inch to complete one pulse. To specify, two pulses equal one rep.

One-Legged Reverse Plank Bridge

You should begin seated with your hands behind you, fingers pointed away. After that, you need to press the heels of your feet and hands into the ground as you raise your pelvis off the floor until it is in line with your shoulders and knees.

ADVICE

If you practice hard the results will be evident. All you need to know is that if the exercise does one leg at a time, do that number of reps on each side. Therefore, for the first exercise, the single-leg squat, you’ll be doing eight reps on each side for a total of 16 reps. Remember after each day’s workout, you need to stretch your glutes by doing the Figure Four.

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