No more squats: 7 exercises to get the buttocks of your dreams

7 exercises to get the buttocks of your dreams

If you want to make your buttocks look bigger, then you need to do some exercises to tone and build up your muscle mass all at once.

However, you will find that you can give a beautiful and aesthetic round shape to that area without those squatting routines.

So there are 7 toning exercises that aren’t squats but will certainly help you achieve your desired shape.

7 exercises to get the buttocks of your dreams

Here’s how to train

– Warm up for 10 minutes before workout.
– You should do the program with the 7 exercises 3 times a week.
– Do not exercise for 2 days in a row – the muscles need to rest so they can rebuild and prepare for the next workout.




Exercises 7

7 Exercises to Tone Your Butt That Aren’t Squats, Hiit Workout

Basic deadlifts is considered to be one of the best types of workout for shaping your butt. In fact, them forces a lot of your muscles to work simultaneously.

How to do it:

  1. Stand with feet hip-width apart and evenly distribute weight on each foot.
  2. Hold a barbell or free weights in each hand and keep arms straight.
  3. Squeeze your butt muscles. Bend at your hips to lower your upper body.
  4. Push your butt back and keep your back flat.
  5. Your upper body should be almost parallel to the floor.
  6. At last, push through your heels to stand up straight.

Do 15 reps.

Exercises 6

7 Exercises to Tone Your Butt That Aren’t Squats, Hiit Workout

It is an single joint exercise that focuses on the gluteus muscles, also as your core to stabilize your body.

How to do it:

  1. Get down on your hands and knees with your palms flat on the mat, shoulder-width apart.
  2. Keep your back and neck straight and look forward.
  3. Keep your right knee at a 90-degree angle.
  4. Holding your knee bent, raise one leg out to the side until your thigh is parallel to the floor.
  5. Keep your pelvis stable. Then lower the leg to the beginning position.

Do 15 reps on each side.




Exercises 5

7 Exercises to Tone Your Butt That Aren’t Squats, Hiit Workout

Glute kickbacks is body-weight exercises that target the buttocks.

How to do it:

  1. Wrap the resistance band around one foot and keep the other end under your knee.
  2. With a flexed foot, toes pointing down toward the floor, extend and raise your left leg so your foot is higher than your butt.
  3. Engage your abdominal muscle as you slightly shift your weight to the side, but keep your butt steady. Carefully bring the foot back.

Do 15 reps on each side.

Exercises 4

7 Exercises to Tone Your Butt That Aren’t Squats, Hiit Workout

The following workout will make your hip flexors and lower back work difficult.

How to do it:

  1. Begin in a high plank position with your feet hip-width apart.
  2. Lift your leg, being careful not to arch your back, and hold for as long as you can. Lower leg. Repeat.
  3. As you are doing the leg lifts, hold your spine in a neutral position.
  4. keep your head in line with your neck.
  5. Breathe out and squeeze the butt muscles as you lift one leg.

Do 15 reps on each leg.

Exercises 3

No more squats: 7 exercises to get the buttocks

This exercise will help you tone your abdomen, glutes, lower back, and triceps.

To do this exercise:

1. First, position the chair against a wall to prevent it from losing stability.
2. Next, with your back towards the seat, place your hands with your fingers facing the spine while pushing on your abdomen and buttocks,
3. Bend your arms and come down without touching the ground, like you want to sit down.
4. Go back up to stretch your elbows and repeat.
5. Keep your feet steady and spread out to the width of your hips.

Make it 15 reps.

Exercises 2

7 Exercises to Tone Your Butt That Aren’t Squats, Hiit Workout

A good glut exercise you can do at home with just your body-weight. It’s very simple.

How to do it:

  1. Begin on your hands and knees with your palms flat on the mat, shoulder-width apart.
  2. Engage your abdominal muscle, and slowly raise and straighten one leg up to the side until it is in line with the hip.
  3. Hold for several seconds and return to the starting position.
  4. Do not shift too much weight to the side and keep your back flat.

Do 15 reps on each side.

Exercises 1

No more squats: 7 exercises to get the buttocks of your dreams

 

It strengthens the buttocks, the hamstrings, the hip muscles and the muscles of the lower back. The buttocks bridge also makes an excellent exercise for those who spend long hours sitting in the office, since it strengthens the spine and enhances posture.




How to do it:

1. First, lie on your back with your arms at your sides and palms facing the floor.
2. Next, bend your knees so that your calf is perpendicular to the floor. Tighten your belly to work on the abdominal binder.
3. Now lift your lower back and hips so that your body forms a straight line from your shoulders to your knees.
4. Hold this position for a few seconds and then lower yourself.

Usually people arch their backs when they lift them. Unnecessary burden is added and should be avoided. What you should do is lift your hips first and then your spine.

 Do it 20 repetition.

To make your glutes look bigger, it is necessary to do exercise as well as consume healthy foods. So, with this food, you can increase your buttocks and see results more quickly.

Share this smart exercises with all friends. They’ll thank you later when they get a bigger butt!