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How to get a firm and round ass – 5 MOVES

Your butt is one part of the body who you can’t see very often.  But remember, even if you can’t see it, does’t mean that other people aren’t looking at him. Also, most women aren’t very happy with their butts. Show more text

Here are 5 butt exercise for a strong, shapely and round butt.

  1. Barbell hip thrust

How to do it: You have to   sit on the ground with your back against a bench, feet planted firmly in front of you, and a padded barbell in your lap. Just keep the lumbar spine and knees stable, raise the barbell by extending your hips. You must rise until your body forms a straight line from your shoulders to your knees, and then slowly descend back to the ground.

  1. Glute and Hamstring extensions

This booty-shaping exercise fit for all strength levels.  You have to start out with three sets of 15 reps. Intermediate exercisers should try four sets of 15 reps, holding 10 lbs.

How to do it: Start standing, leaning forward on a back extension pad, with your toes turned out, knees bent. Keep your back flat and bend at your hips as far down as possible. When you want to come up, push your thighs into the pad and squeeze your glutes, keeping your back straight the entire time.

  1. Lunge with arm reach

Reach forward with the arms at knee height creates additional hip flexion, place more emphasis on the gluteus Maximus. When your arms are reaching forward, try to create additional forward lean in the trunk.

How to do it: You have to stand tall with feet approximately hip-width apart and arms extended at chest height. Then step forward with your right foot. As your weight start to come down on your right leg, lean forward at your waist and then reach with both hands at approximately, knee height. Repeat those steps for six to 10 times on the right leg, and then do the same number on the left leg.

  1. The Step Up

This exercise targets all the main large muscles of the legs, particularly the gluts and hamstrings.

How to do it: You have to stand up right with one foot on a bench, holding dumbbells by your sides with your arms straight. Then push off your top foot and step up onto the bench with both feet.   Also, step down onto one foot, keeping the other foot on the bench and repeat. Do three sets of 10-12 reps on each leg.

  1. Floor Jacks

Pay attention: during the move, you have to make sure your knees stay straight and your feet are always off the floor.

How to do it:  You have to lie your face down on the floor or mat, after that  extend your arms and legs into an ‘X’ shape and then do ‘jumping jacks’ in this position. You may do three sets of 30 seconds.

How to get a firm and round ass - 5 MOVES
How to get a firm and round ass – 5 MOVES

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