When dreaming about healthy toned body, just losing weight is not enough. Healthy diet is good, but you may end up with a flat and undefined backside which is not really attractive. So how to achieve a natural, well-rounded shape? You don’t need a gym membership for that. Learn the top best booty makeover moves that fit any body type! Don’t forget to repeat these exercises 2 or 3 times a week.
Lay on the floor with your hands by your sides, your feet flat and knees bent. Make sure your feet are under your knees. Then raise one leg off of the ground and pull the knee to your chest. Now raise your butt up creating a straight line from your knees to shoulders. Try to extend as far as you can. Hold for 20 seconds, then return to the first position and switch legs. You may start with a few seconds, the main idea is to hold the bridge position right.
1. Donkey kicks.
You can do them anywhere, anytime. First of all, you should start on all fours, place your hands under your shoulders and your knees under your hips. Raise one leg behind you, keeping your right knee at a 90-degree angle and pointing the bottom of your foot to the ceiling. Make sure these moves are controlled with the muscle doing the work and not momentum. After 10-12 reps switch to the leg and repeat 3-4 times.2. Single leg bridge.
This is a good way to strengthen butt muscles and hamstrings (back of the upper leg) at the same time. Follow the instruction to do it correctly and get amazing results.Lay on the floor with your hands by your sides, your feet flat and knees bent. Make sure your feet are under your knees. Then raise one leg off of the ground and pull the knee to your chest. Now raise your butt up creating a straight line from your knees to shoulders. Try to extend as far as you can. Hold for 20 seconds, then return to the first position and switch legs. You may start with a few seconds, the main idea is to hold the bridge position right.
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