1.      RAINBOW LIFT

Get down on all fours for this one. Put your palms shoulder-width apart and your hips right over your knees. First, your left leg goes up. Move it across the right leg to the opposite side. It should look like an arch. Once your toe reaches, the floor, your left leg goes back to its initial position. Do 20 reps with your left leg and then 20 reps with your right leg. When you do it, right, it’ll look like you’re painting a rainbow with your feet. Hence the name all these up and down, motions are perfect for your glutes. You’ll work out all three of your gluteus, muscles, and bonus, your abs as well

2.      DONKEY KICKS

This one is super-efficient. If you want to tone your glutes. Plus it also helps to sculpt your abs and strengthen your spine. To start get on all fours. Put your palms shoulder-width apart and your hands right under your

Keep your right knee. Bent at 90 degrees and lift your right leg. Try reaching as high as you can. Once you get to your highest point. Hold on for a second and then lower your knee without touching the floor. Lift again, repeat 20 times. Now do the same with your left leg.

3.      FIRE HYDRANT KICKS

This exercise works out your abs glutes hips, and lower body, all at, once one step closer to your perfect legs, get on all fours, with your knees and palms shoulder-width apart with your knees. Still bent, raise your right leg to your side. Hold it there for two seconds, and then straighten your leg, put it back to the floor, make 15 reps, and then do the same with your left,

4.      BOND TIGER POSE

This yoga pose gives your back muscles and spine, a good, warm-up, and stretching to begin. Neo on all fours, lift your right leg so that it’s in line with your tour. So slowly bend your knee, your foot must get closer to your head. And your toes should point towards your head. Hold it there for about 10 to 15 seconds. When you feel like you can’t stay like this anymore, use your opposite hand to hold your foot. Now, bring your leg down and bend it. So that the knee reaches your chest, lower your head, and try to touch your forehead, with your knee, hold this position for 10 to 15.

Now, get back to the starting position. Do five reps for each leg. This exercise tones your glutes and also strengthens the muscles of your digestive system, boosting metabolism and promoting digestion

5.      SQUATS

Everybody knows them, everybody loves them squats work like magic engaging many muscles in your entire lower body, including your quadriceps, glutes, hamstrings, and you’re whole posterior. The initial position is standing.

Upright, with your feet shoulder-width apart. Push your hips backward, squat down, and then move up. If you’re a beginner. Don’t try to overdo it stop as soon as you feel uncomfortable. If you go too far, it’ll put too much pressure. On your knees, which isn’t good. It’ll get better as you practice squad about 20 to 30 times.

6.      CURTSY SQUATS

These are excellent exercises for toned glutes. And shapely in her thighs. It looks too simple, but it only works when you do it the right way, so Stand upright with your feet together. Now, move your left leg behind and to the right across your right leg. Bend both meet the goal of this exercise. 20 times now make 20 reps with your right leg. Don’t try to get your backside too far behind. You don’t want to angle your hips backward.

7.      SKI SQUATS

Stand upright with your feet close together sink and rise as you would while doing normal squats. Do 15 reps or just repeat the exercise for 40 seconds in normal squats, your feet are wide apart. When you keep them together for this exercise, you target more precise muscles in your lower legs and calves for a more attractive lower back. You’re well, toned legs are just around the corner with this one.

8.      SUMO WALK

here’s a good one. If you want to tone your glutes, hip flexors, and quadriceps and get your hamstring. So the game to stand with your feet wide apart, and your toes slightly pointed outward. Hold your hands together, in front of your chest, maintain a squat position, and begin to move to the right. Take 15 Steps to the right. Once you’re done move in the opposite direction to the starting point. For better and faster results. Just kidding is optional.

9.      GLUTE BRIDGE

strengthens your glutes, hamstrings hip muscles, and lower back muscles and it gives you better posture. Start lying flat on your back with your arms, resting at your sides and your palms, placed firmly on the ground, bend your knees, so that your shins are perpendicular to the ground. Pulling your belly to engage, your core. Now, lift your lower back and hips. Your body must become one straight line from your shoulders to your knees. Hold it there for a couple of seconds and lower down.

10.  MALASANA OR DEEP SQUATS

This simple yoga post, not only sculpts your rear but also stretches your neck, hamstrings spine, and ankles plus it can give you better digestion and metabolism. How to begin to stand straight with your feet, wide apart. Bend your knees and sink until your hips are lower than your knees. Go down, as much as you can, you’ll get better with time. Bring your palms together near the center of your chest in a namaste-like pose. Your forearms should be almost perpendicular to your palms.

He’s far enough so that you can reach them with your elbows. Hold it there for one minute before coming back to the starting position.

 

By admin