Butt Busting Workouts
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Squats
Squats are one of the best exercises for our hips, thighs and buns.
- Stand with your feet hip-width apart. For extra-burn you can hold weights at shoulder level on your sides.
- Bend your knees, then lower into a squat making sure you keep your knees behind the toes. Do this by sticking your butt out behind you. Keep your torso contracted.
- Use your heels to lift you up.
- Do 2-3 sets. 10-16 reps each.
Step Ups
Step Ups are another great exercise for your buns and you can do them almost anywhere.
- Start with smaller steps if you are a beginner and work your way up.
- You want to eventually achieve a height where you are at about a 90 degree angle with your knee.
- Apply all your weight to the lifting leg.
- Lower down and switch. Take it slow and concentrate on the lifting leg.
- Do it until you feel the burn. Rest 30 seconds. Do another set.
Lunges
Lunges are a great exercise because you target several muscle groups at one time. You are working your glutes, hamstrings, quads and calves all in this one exercise.
- Stand with feet about shoulder with apart. You want both knees to be at about 90 degrees at bottom of movement, so adjust accordingly.
- Bend your knees and lower your back knee toward the floor while keeping your front heel down and your front knee directly above your front foot.
- You can hold dumbbells at your side for added intensity.
- Keeping your posture straight and your abs tight return to your starting position. Do not lock the knees.
- Do 2-3 sets. 10-16 reps each.
Some other fun outdoor activities that are great for busting those buns into shape are:
Hiking/Walking/Biking/Running:
Go find some great trails in your area and explore them. Set goals for yourself. Attain them. It’s a great way to explore your area and listen to some music or audio-books.
Recently I discovered some new music online and set some new goals for myself. I walked about 6 miles just enjoying the scenery and solitude and the new band (well new to me anyway) that I had found.
What are some goals that you set for yourself?
