The reason why you can’t keep your gluteal muscles tight only by doing squats is pretty clear – they get very dull after few minutes. Besides the fact that squats are very effective when it comes to working your glutes from every angle and they deserve their spot in strength training, there are plenty of different butt exercises that are way more fun than squats and are equally good for you looks and health.
Whether you have some joint issues or you simply resent your every squat routine days before the next training maybe now is the right time to say bye bye to squats and welcome these equipment-free exercises that will sculpt your body and lift your buttock. Just the same as squats you can do these cool moves anywhere and anytime, only now there is a better chance you’ll like your fitness routine more than ever. There is a big variety of moves so you can definitely find your new favorite exercises.
Watch these great fitness images we gathered from the web and challenge yourself to make them at least three to four times a week.
1. How this exercise set works?
Repeat each exercise for 45 seconds to one minute in the same order as shown below, and repeat the entire set up to three times if you want to seriously feel the burn, says Chelsea Dornan the certified personal trainer instructor at Uplift Studios in New York City for Cosmopolitan.
For this set, you will only need mat and desire for great body shape.
Single-Leg Glute Bridge
Hydrants with Leg Extension
Bear Plank Leg Lifts
Single Leg Dead Lift
Sumo Squat to Calf Raise
Squat to Sumo
2. How this exercise set works?
Do each exercise up to 3 minutes in a row with little or no rest in between. Do these moves up to four days per week. You can do each exercise individually or you can do all of them as a circuit, as certified wellcoach and personal trainer Jessica Smith, wrote on Shape.
Total Time: up to 30 minutes
For this set you will need: Mat and desire for great body shape.
Single-Leg Deadlift Extension
Side-Lying Power Kick
Kneeling Rear Attitude
If you are fitness enthusiast who prefers to use some equipment for their training sessions, you can check these nice exercise published by the associate fitness editor Lizzie Fuhr on PopSugar, as well.
3. How this exercise set works?
Do 12-15 reps on each side. Do two to three sets in total if you are in a good shape.
For this exercise set you will need: Mat, dumbbells, kettlebell, pilates ball, resistance band and dedication to build workout routine.
Single-Leg Forward Reach
Side Lunge to Curtsy
Single-Leg Deadlift With Kettlebell
Superman Ball Lifts
Single-Leg Bridge Kicks
Banded Booty Kicks
Deep Reverse Lunge
Good luck and you are welcome.
Journalist. Creative nutcase. Blogger. Philosopher. Passionate singer. Language learner. Yogi. Bicycle rider. Cardio lover. Travel enthusiast. Health freak. TV shows addict. Astrology believer.