Ass/Butt Workout
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Split Squat
1.) keep your legs in the above position, make sure your knees are comfortable
2.) as you bend make sure your knee does not go ahead of your heel
3.) squeeze at your butt, visualize lifting yourself from your butt.
4.) Repeat till you feel your rear get really exhausted.
Butt Ups
1.) lie on your stomach making sure your whole body is relaxed.
2.) Lift your butt using primarily no other body part than the strength of the bum
3.) Keep the butt stationary as long as possible.
Donkey Kick
1.) Get on all fours, make sure the elbows-knees are 90’ as shown above.
2.) Throw a leg in a 45’ angle upwards while straightening it
3.) Keep alternating at high speed.
Peeing Dog
1.) Get on all fours just like in the above diagram
2.) Lift a leg without changing the position of the knee
3.) Make sure you squeeze your bum as you lift it
4.) Keep alternating at moderate speed.
Half Leg Raises
1.) Get in the same initial position as above
2.) Lift up the bent knee to make a 90’ at your butt
3.) Maintain position for 3 seconds
Wall-Mash
1.) keep your palms on the wall
2.) bend your leg slightly as you lift it
3.) make sure this is slow and squeeze further as the leg is lifted
4.) angle at knees should be something like 120’
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