nokcha
3 years ago10,000+ Views
5 Essential Moves for the Perfect Butt

1. Tip Toe Squat:

Step 1: Stand with feet slightly wider than hip-­‐width apart, toes turned out with hands on your hips. Raise up onto your toes and squat down until your thighs are parallel to the floor keeping your chest up and shoulders back.
Step 2: Pop yourself back up to your starting position while remaining on your tip toes. Perform this move for 60 seconds.

2. Scissor Jumps:

Step 1: Stand with feet shoulder-­‐width apart and step out about two feet with your right foot. Note that your right foot should not be directly in front of your left foot. It should still be shoulder-­‐width apart. Place your hands on your hips or behind your head.
Step 2: Quickly jump up and switch leg positions while in the air, so you land softly with your left foot in front. That is one repetition. Do as many scissor jumps as you can in 60 seconds.

3. Reverse Lunge:

Step 1: Stand tall with feet hip-width apart, hands on your hips and shoulders back.
Step 2: Keeping your upper body still and core tight, take one large step back with your right foot, then bend both knees to lower into a lunge, front leg should be parallel to the ground.
Step 3: Press through your left heel and return to start position. Repeat move, this time stepping back with your left foot. Continue alternating legs for 60 seconds.

4. Glute Bridge:

Step 1: Lie face up with your knees bent, feet hip-width apart and arms by sides with palms down.
Step 2: Slowly lift your hips off the ground until you form a diagonal line from knees to shoulders. Try to keep your abs tight as you lift your hips higher. Raise butt as high up as you can, keeping your glutes squeezed tight. Hold for a 5 count and lower back down to mat.

5. Frog Jumps

Step 1: Stand with your feet a little wider than hip-width distance apart. Lower into a squat; extend your arms between your legs and let your fingertips lightly touch the ground (make certain to keep your chest lifted and knees behind your toes).
Step 2: Jump up explosively, while simultaneously stretching your arms up towards the ceiling and tapping your heels together.
Step 3: As soon as you land, perform another jump, keeping up the momentum. That’s one rep.
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I'm going to frog jump all over my kitchen while I wait for my chickenless chicken sandwich to finish cooking. :)
3 years ago·Reply
I always fall over when I try the tip toe squats ahahaha
3 years ago·Reply
Great work I like for myself
3 years ago·Reply
Definitely will be using this!!
3 years ago·Reply
awesome
3 years ago·Reply
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