How to Grow Your Butt Without Growing Your Thighs! By Vicky Justiz
Tone Your Butt Without Doing A Single Squat Or Lunge
Squats and lunges are two exercises that work their way into almost every butt workout. Perhaps you're just sick of doing squats, or maybe they bother your knees—no matter the reason, we're guessing it's time for a much-needed break. This workout is designed to tighten and tone your backside without any form of a squat or lunge. Not one. We promise! All you'll need is a resistance band and a sturdy chair.
Here's how it works:Do each exercise for 60 seconds, performing as many reps as possible with good form. (Remember, form trumps speed.) Rest for 30 seconds between exercises. For an additional challenge, do the entire circuit a total of 2 or 3 times.
Targets:Glutes, outer thighs
A.Stand on the middle of resistance band, feet hip-width apart, one handle in each hand.
B.Engage your hip and glutes as you lift your right leg out to the side. Slowly lower your leg back to start and repeat the move on the opposite side. Continue alternating legs in a tick-tock motion.
Glute Bridge With Heels On Chair
A.Lie on your back with your knees bent, and place your heels on top of a chair seat or a bench. (To modify, keep feet on floor.)
B.Engage the core and squeeze your glutes as you lift your hips. Hold, squeezing glutes tight, and then slowly lower back to the floor.
MORE:Firmer Arms In 60 Seconds
Standing Leg Lift
A.Stand facing a chair, feet hip-width apart, and place your hands on the back of the chair.
B.Lift right leg, flexing your foot and squeezing your glutes. Slowly lower right foot to floor. Repeat for 30 seconds, then repeat on opposite side for another 30 seconds.
Standing Booty Lifter
Targets:Glutes, outer thighs, legs, core
A.Stand facing a chair with feet hip-width apart, hands on the back of the chair.
B.Lift right leg up high to the side and bend your knee at a 90-degree angle keeping your glutes and abs tight.
C.Lower your leg, keeping your knee bent the entire time. Repeat for 30 seconds, then switch legs for the next 30 seconds.
MORE:The 20-Minute Interval Workout That Blasts Fat
Low-Impact Leg Press
A.Lie on your back with your knees bent, feet on floor. Place the middle of the band under your left foot, holding 1 handle in each hand, and position your knee over your hips as shown.
B.Slowly press foot away from body until leg is almost straight, then slowly bring knee back toward chest. Repeat for 30 seconds, then repeat on the opposite side for another 30 seconds.
Video: How to Grow Your Butt WITHOUT Growing Your Thighs | NO SQUATS Booty Workout
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