Effective Butt Exercises That Don’t Require Weights Part 2

We continue with the series of exercises for weightless buttocks

 

Plié Squat Pulse With One Foot Raised

  • Start standing in a wide squat with your toes slightly turned out.
  • Bend your knees into a slight squat and lift your left heel so you’re on your toes. Keep your right foot flat on the ground.

 

  • Lower your butt a few inches toward the ground while keeping your chest up and spine straight. Continue pulsing up and down.
  • Don’t forget to do the other side, lifting your right heel off the ground.

 

 

Step Up

  • Stand in front of a box or step, about one foot away.
  • Step up with your left foot and drive your right knee up towards yourchest.

 

  • With control, step your right foot back to the starting position and follow with your left foot. Move directly into the next rep.
  • Don’t forget to do the other side.
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Marching Glute Bridge

  • Lie faceup on your mat with your knees bent and feet flat on the floor. Lift hips off the mat into a bridge—this is your starting position.
  • Keeping your right knee bent, lift your right foot off the floor. Try to keep your hips still.

 

  • Hold for five seconds. Slowly lower your right foot to the ground but keep your hips lifted.
  • Lift your left foot off the ground to repeat on the other side.
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Jumping Lunge

  • Starting standing with your feet shoulder-width apart.
  • Jump your left leg forward and your right leg back into a lunge, with both knees at 90 degrees.
  • Jump up and switch your legs in midair so that you land in a lunge with your right leg in front.
  • Continue jumping back and forth, pausing as little as possible.
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Side Step Squat

  • Stand tall with your feet together and hands on your hips.
  • Step your right foot to the right, so your feet are just wider than shoulder-width apart.
  • Bend your knees and drop your butt back and down to lower into a squat.
  • Straighten your knees and bring your foot back to the starting position.
  • Repeat on the other side.
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Skater Hops

  • Starting at the left of your space, squat slightly then jump to the right as far as you can, leading with and landing on your right foot. Swing your arms across your body to help you jump further.

 

  • Land on your right foot and try not to touch your left foot down as you bend your knee (almost into a mini squat).

 

  • Jump back across left to land on your left foot. Try to jump as far and as fast as you can while staying balanced.
  • Move directly into the next rep.

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