How To Get A Round Butt

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Having a small or flat butt is something that both men and women can feel self conscious about. You have a couple kids, work gets busy, money gets tight so you stop going to the gym…let’s face it, life happens, and when it does our bodies pay the price. Some of you may never have been comfortable in certain outfits or situations because of how your butt looks. No matter your situation, I’ve got some super simple exercises you can do at home or at the gym to get that butt into shape. The best part is they will only take 5 minutes to do the whole routine!!! I hope you don’t mind people looking at your butt, because if you implement these exercises I’m bringing to you, you might begin to notice a little more attention glaring your way!

Ski Squats

Standing straight with arms to your side begin to bend your knees and lower until your legs form a 90 degree angle. As you lower, bring your arms up in front of you up to about your chin height as though you are the quarterback about to call “HIKE” and receive the football. Your hands should reach chin height right at the point your legs make a 90 degree angle. You can also keep your arms straight out in front of you…whichever you prefer. Then begin to rise up and stand straight again with your arms also lowering to your sides. This well balanced arm movement will be a common motion for most of the proceeding exercises.

Repeat this rep for 40 seconds straight and then jog in place for 5 seconds before beginning the next exercise.

Sumo Squats

Sumo squats are just like Ski Squats except now you are going to widen your stance past your shoulder width and squat down. You should be resembling a sumo wrestler squatting down in ready position. Your arms will make the same rising motion as before. Once legs are at a 90 degree angle, begin to rise up again keeping your widened stance.

Repeat this rep for 40 seconds straight and then jog in place for 5 seconds before beginning the next exercise.

Pop Squats

Pop Squats are similar motion to Jumping Jacks with the legs. Hop into a wide stance like the Sumo Squat and lower down bending the knees while bringing down the left or right hand and touching the floor in front of you with the other arm extending straight behind you for balance and proper form. Then rise up and hop into the air bringing your feet together, hop into the air again into a wide sumo stance and bend down to the floor reaching this time with the opposite hand touching the floor. Keep repeating switching off between hands.

Repeat this rep for 40 seconds straight and then jog in place for 5 seconds before beginning the next exercise.

Squat Hold

This one is as it sounds. For the Squat Hold, you are going to go into a light squat position with your knees bent about half-way to 90 degrees. Hold that stance and feel the burn. Again your hands should be together in front of you. You may need to sway side to side or come up for a quick second, sway the hips, and go back down. Wiggle your toes off the floor as well if need be. The goal obviously is to stay in one position and not come up so do your best. If you want to increase the burn, lower down to 90 Degrees you go-getter you!

Repeat this rep for 40 seconds straight and then jog in place for 5 seconds before beginning the next exercise.

Squat Pulses

For the Squat Pulse, just lower down like the squat hold and bound up and down in the squat position. Feel free to sway around in the bounce. I find this one to be a little easier after the Squat Hold. Which is good considering the next one is about to finish you off!

Repeat this rep for 40 seconds straight and then jog in place for 5 seconds before beginning the next exercise.

Jump Squats

Do a Ski Squat except as your rise you are going to leap and straighten your arms down and then drop back into the Ski Squat position putting your hands back in front of you. Just keep repeating the motion. This should finish you off and get all of the muscles in your legs and butt that final burn to cap things off.

Repeat this rep for 40 seconds straight and then jog in place for 5 seconds before beginning the next exercise.

Do this quick 5 minute routine at least three time a week and be sure to give your self a couple days rest sometime in the week. In no time, your legs will be sexier and more powerful, and that butt will get that super sexy round shape.

 

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3 Comments

  1. These exercises are great. Not too complicated and you can work them into your schedule every day. They would be great for your legs as well. Thanks for this!

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