Lift and Round Bigger Booty Workout for Women

1650563579 Fat Melting Core Punisher This Workout Turbocharges Your Metabolism

Lift and Round Bigger Booty Workout for Women

If you’ve always wanted a bigger booty then this workout is for you. It will lift and round your booty and give you the look you’ve always wanted. Get ready to feel the burn!

This is a 6 exercise workout that will target all 4 muscles of the booty (glutes). You will be doing 4 sets of each exercise. Each exercise set should be done for about 30 seconds (or as many reps as possible in 30 seconds) then rest for 30 seconds before going on to the next exercise. Rest 1 minute between each set.

The first four exercises are bodyweight exercises that require no equipment. The last 2 exercises are barbell hip thrusts and barbell squats. If have access to a barbell, dumbbells or kettlebells then add those in as well but they are not required.

Lift and Round Bigger Booty Workout for Women

 

Bodyweight Squats 3 sets of 15 reps

Bodyweight Squats 3 sets of 15 repsSquats are one of the most common exercises that you can do because you are using your own body weight. They are a great exercise for building leg strength and overall muscle mass. This exercise is used in many different leg exercises that you can do to build up strength and muscle mass.

Bodyweight squats 3 sets of 15 reps is a great exercise to start with if you are trying to build up your legs. You will start out with just body squats and then move on to other exercises once you have mastered this simple exercise. When performing squats, you should always keep your knees slightly bent so that they do not lock out when you lift them.

The first step in doing bodyweight squats is to stand on your toes with your feet shoulder width apart. Then bend your knees and bring them towards the floor. Make sure that you bend as far down as possible without locking your knees out or letting them fall behind you. Once you get halfway down, bring your knees back up to the floor and stand back up straight again.

The second step in doing bodyweight squats is to squat down as low as possible while keeping your feet shoulder width apart. You will want to make sure that you do not let go of the.

On Side Leg Crossover 3 sets of 15 reps

On Side Leg Crossover 3 sets of 15 repsAlso known as: Sides-to-Middle Crunch, Oblique V-Up

Targets: Lower abs, hips, thighs

Level: Advanced

You need: Mat

1. Lie on your side with your legs straight and one arm extended above your head.

2. Bend at the hips and knees to bring your legs toward your opposite shoulder. Raise your top arm and lift both legs off the floor as you contract your abs to twist your torso toward the top leg.

3. Hold for a couple seconds and return to start.

Jump Lunges  3 sets of 15 reps

Jump Lunges 3 sets of 15 reps1. Start in a lunge position with your right leg forward and left leg back.

2. Lower down into a lunge until your knees are about 90 degrees.

3. Explosively push off the ground, switching feet in midair so you land in a lunge with your left foot forward.

4. Repeat, alternating feet each time you jump.

5. Perform 3 sets of 15 reps on each side

 

Reverse Lunge With Elevated Front Leg 3 sets of 15 reps

Reverse Lunge With Elevated Front Leg 3 sets of 15 reps
Stand with your feet hip-width apart and hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other. Step backward and lower your body until your front knee is bent 90 degrees, keeping your torso upright and your back knee almost touching the floor. Pause, then push yourself back up to the starting position as quickly as possible. That’s one rep. Complete all your reps on one side, then switch legs and repeat.

Hip Thrusters 3 sets of 15 reps

Hip Thrusters 3 sets of 15 repsThe full name of this exercise is “Barbell Hip Thrusters.” If you want to get really fancy, call them “Supine Glute Bridge Barbell Hip Thrusters.”

You know the deal – if you want a big butt, then this is one of the exercises that you need to start doing.

This exercise is done on the floor. You lay on your back with your upper back resting on something like a bench and your feet flat on the floor. Then, you place a barbell across your hips/pelvis and lift it up by thrusting your hips towards the ceiling.

If you have never done this exercise before, it can be awkward at first, but once you get used to it, you will love it and want to do it all the time!

The hip thruster works primarily the glutes (butt), but it also works the hamstrings (back of legs), lower back, and core.

One Leg Row 3 sets of 15 reps

One Leg Row 3 sets of 15 repsThis exercise involves the middle trapezius muscle, rhomboids and the biceps brachii. The purpose of this exercise is to strengthen the muscles of the upper back in order to improve posture, reduce lower back stress and help prevent shoulder impingement.

To perform One Leg Row:

1)Stand with one leg slightly behind the other and hold a dumbbell in one hand with your palm facing your torso. Bend your elbows and pull them close to your sides as you row the weight upward toward your chest. Pause for a second when your elbow passes over your body, and then lower it back down.

2) After you complete 15 reps, switch arms and legs.

 

Glute Bridge to Leg Raise 3 sets of 15 reps

Glute Bridge to Leg Raise 3 sets of 15 repsLie on your back with your knees bent and feet flat on the floor. Lift your hips off of the ground until your body forms a straight line from shoulders to knees.

Raise one leg off of the floor, keeping it straight. Flex your toes toward your nose.

Pause at the top for two seconds, then slowly lower to starting position. Repeat for reps, then switch legs.

 

Donkey Kicks 3 sets of 15 reps

Donkey Kicks 3 sets of 15 repsThe donkey kick is an effective single leg exercise that targets your glutes and hamstrings.

It’s also a versatile exercise that can be performed with a resistance band or dumbbells.

By using resistance bands, you can further increase the tension for a more challenging workout.

To perform donkey kicks with a resistance band:

Loop the band around your foot and hold the other end with both hands.

Place your supporting knee on top of a mat and support yourself with your hands.

Your supporting leg should be bent at 90 degrees, while the working leg remains straight.

Raise your working leg by flexing your glutes and hip muscles until it forms a 90-degree angle.

Pause briefly, then slowly lower your working leg back down to its starting position.

Bulgarian Split Squats 3 sets of 15 reps

Bulgarian Split Squats 3 sets of 15 repsIf you love squats and lunges, the Bulgarian split squat is the exercise for you. It’s a bit more difficult than a regular lunge, but it has a lot of benefits.

The Bulgarian split squat is a single-leg strength exercise that works your glutes and quads. The glutes are often overlooked in most training regimens, but they are one of the biggest and most powerful muscles in your body. When you include single-leg exercises like the Bulgarian split squat, you can help to balance out any deficiencies or imbalances you have on one side versus the other. It’s also great for building overall leg strength and core stability.

To do Bulgarian split squats, start by placing one foot on a bench or chair behind you while standing with your other foot on the floor (a) below). Start with your torso upright and chest high as you lower down until both knees are at 90 degrees (b). Return to the starting position without allowing your knee to touch the ground. Do all reps on one leg before switching sides.

 

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