Butt Busting Workouts

Squats

Squats are one of the best exercises for our hips, thighs and buns.

  1. Stand with your feet hip-width apart.  For extra-burn you can hold weights at shoulder level on your sides.
  2. 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.
  3. Use your heels to lift you up.
  4. 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.
  1. Start with smaller steps if you are a beginner and work your way up.
  2. You want to eventually achieve a height where you are at about a 90 degree angle with your knee.
  3. Apply all your weight to the lifting leg.
  4. Lower down and switch. Take it slow and concentrate on the lifting leg.
  5. 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.
  1. Stand with feet about shoulder with apart.  You want both knees to be at about 90 degrees at bottom of movement, so adjust accordingly.
  2. 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.
  3. You can hold dumbbells at your side for added intensity.
  4. Keeping your posture straight and your abs tight return to your starting position.  Do not lock the knees.
  5. 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?

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