Having a strong butt is easy now with these five steps

Everyone from a young brat to 50-60 year old man just toil for just one word of appreciation from one another. You just don’t want to look better in those apple-bottom jeans but to look your best. Framing your body shape in the form of firming your backside i.e. butt is not a rocket science now. A strong and strengthen butt will help you reduce your backpain with these simple and easy to learn steps:-

  1. Chair squat jump

 

You will need a chair to perform this exercise. You need to sit straight and need to keep your feet apart the same gap between your hips. Then starting off this exercise, jump from the chair straight upward and ensure that your both the feet are off the ground. Take proper care while landing on the chair and make sure you make a light and perfect landing to prevent injuries.

  1. Leg lift

For the first step, you need to get into high plank and then straighten your leg. Hold this position for three seconds and lower back to plank. While lifting your leg take weight in your opposite hand and raise it up simultaneously. Repeat the same exercise with the other leg.

  1. Step-up

Take a chair, bench or a stool of a 1-2 meter height from the floor. While keeping your left glute engaged in air, place your left foot on the stool. Then, straighten your left leg to stand straight keeping left hip back and bending the knee. Similarly, repeat the same process with the other leg.

  1. Cross-over lunge

Keeping your feet shoulder-width apart and lift your left foot stepping it in backward of the right foot performing a lunge. Being engaged in a cross position, keep abs, hamstrings and glutes to lower, make a lunge. Do not forget to repeat it with other leg after pushing the left foot helping to stand.

  1. Hip-thrust

 

Start with your shoulder blades against a static object. Spread your arms in such a way that your shoulders reach that object and if it doesn’t reach try to lift your hips for ease. Bend your knees about 90 degrees and keep your legs flat on the floor. Brace your core, squeeze your glutes and while lifting up your hips hold for a while.

Tip: Make sure your neck stays neutral as you lift your leg.

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