EXERCISES TO LIFT YOUR BUTT-min

EXERCISES TO LIFT YOUR BUTT

If you are looking to lift your bum, I recommend doing 10-15 reps of each exercise in three sets, at least thrice every week, for quicker results. The following exercises can help;

Glute bridge

  • Lie on your back with knees bent and arms to your sides. Move your feet about 16 inches from the glutes and place a dumbbell between the hips.
  • Without lifting the chest, tuck in your core and push up the pelvis as you squeeze your butt.
  • Hold this position for three seconds before returning the hips to the surface.
  • Do 10-15 reps of 3 sets.

Leg kickback

  • Get on fours with hands below the shoulders and knees under the hips. Make the spine neutral and engage the core.
  • Lift the right knee and push your heel back and up to the hip level. Make the body firm and only move the lifted leg.
  • Take the leg back to the surface for one rep.
  • Do 10-15 reps of 3 sets.

Fire hydrant

  • Get on fours with knees at 90 degrees, ensuring your neck is neutral.
  • Lift the right leg to the side, around 45 degrees angle for one rep.
  • Take the leg back to earlier position
  • Perform 10-12 reps of 3 sets.
Charlotte Cremers
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MS, University of Tartu
Sleep specialist

Using the acquired academic and professional experience, I advise patients with various complaints about mental health - depressed mood, nervousness, lack of energy and interest, sleep disorders, panic attacks, obsessive thoughts and anxieties, difficulty concentrating, and stress. In my free time, I love to paint and go on long walks on the beach. One of my latest obsessions is sudoku – a wonderful activity to calm an unease mind.

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