Tired Of Squats? These Butt Workouts Will Give You A Better Shape!

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Tired Of Squats? These Butt Workouts Will Give
You A Better Shape!
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Standing Rainbow

• This exercise is easy and effective. You just
  have to stand with your legs slightly apart from
  each other. Shift the whole body weight on right
  leg. Now extend out the left leg to the side. You
  can keep your hands behind your head. Now take
  that left leg down but do not touch the floor. Do
  25 reps and relax for one minute.

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Single-Leg Glute Bridge

• Lie down on a mat keeping your knees bent and
  feet on the floor. Now extend left leg and
  squeeze your glutes. Push your hips keeping that
  leg extended as high as you can, hold it and
  bring it down. Do not touch the floor by your
  extended leg. Keep that leg in the air and do 15
  reps. Now change the leg and repeat the whole
  routine. You can start with 4 sets of 15 rep.

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Heel Bridge

• This one is simpler than Single-Leg Glute Bridge
  but it can give you some real pain. A very
  effective exercise to keep your glutes in shape.
  You have to lie down on your back on a mat. Bend
  your knees and put your feet on the floor. The
  distance between your legs should be shoulder
  apart. Now clench your glutes and throw your hips
  in the air, hold it and bring them down.

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Frog

• Take a mat and lie face down. Bend your knees and
  keep shoulder apart distance between your legs
  but heel should be pressed together. You can bend
  your elbows so that you can rest your forehead on
  them. Now, squeeze your glutes and lift your
  thighs off the floor. hold for 5 seconds and
  lower your back. Start with 4 sets of 20.

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Single Leg Deadlift

• You will need dumbbells of 5 pound. You have to
  stand keeping your feet together, holding a
  dumbbell in each hand. Shift your weight into
  left leg and hinge at your hips keeping your back
  straight and lift your right leg. Your leg and
  torso should be parallel to the floor.

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