Imagine This: You goto the gym everyday working your ass off to achieve the body and goals that you want, your upper body is where you want it to be but annoyingly your legs and lower body are lagging far behind, it’s time to jump off of that machine and start training hard!, with an all new perfect butt workout routine.
To get a great physique, it is important to have good symmetry and your legs and lower body is your core so it is important to train these hard to get the results that you want.
You may go into the gym tired eyed from studying hard or from a previous workout, but it is important to be determined and carry on, although these moves are to help condition your lower body in-between your regular lower body workouts it is still great to use them in your everyday routine to help get the perfect butt.
Start by getting your feet shoulder width apart and squat in a seated chair position with your knees behind your toes, make sure all your bodyweight is on your heels, it is always good if you can go low enough to touch the floor.
This stance is commonly used in volleyball when defending a play, this exercise targets your thighs, glutes, hips and quads, make sure not to ever bend your back.
Aim to hold for a minimum of 30 seconds and gradually increase the time each time you do the exercise, this exercise will increase leg strength and as you build up your hold time, will help build your endurance levels too, beginners should start off with 3 sets of 30 seconds, if your a bit more advanced, increase the time to 1 minute.
This is going to sound like a strange exercise to perform, but before every workout practice perform a towel push, as if you are cleaning the entire gym floor!, turns out that cleaning helps create a toned body if you do enough of it.
This exercise targets your lower body, builds speed and builds your core, Your form is very similar to a sprinting start where you are bent over hinged at the waist, the only difference is your palms will be face down on a towel on the ground.
Go slow and steady for a good warm up or to make it challenging pick up the pace into a suicide drill, it’s best to use a basketball court or gymnasium floor, perform a full floor sweep, rest for 20 seconds and repeat.
Sit back into your stance and take longer strokes to focus on your hamstrings.
Push forwards on the balls of your feet and lean forwards to target your quads.
Sometimes it is better to do cardio off of the machines and on foot as this gives you much better results due to there being more natural resistance, plus you can do it anywhere, at home, your local stadium or any large building.Aim for a decent sized set of stairs and go for 20 reps, 1 rep = up and down the stairs once running,for a bit more of a challenge, try performing 15 jump squats before each rep on the stairs.
Pick two set points on a playing field, such as either end of a set distance of maybe 10-15 feet, focus on good form here avoiding feet crossovers. Stay low to the ground, squat deep with your weight in your heels, shuffle for time or reps, aiming for a set line each time, you can use anything to set the markers like a water bottle and towel even, get from point a to point b as fast as you can, do not cheat and start bending at your waist just because you are tired, always make sure to use your legs only for this exercise.
Wide Monster Lunge
Go hard and strong with no real rest, lunge forward with a 45-degree angle to either side of your body, use the momentum from your legs, extend the arm of the same leg you stepped out with, bring that arm down to the floor as if you are saving a volleyball, you should feel a deep stretch in your hamstring as you bring your arm to the floor.
Doing these perfect butt workout exercises several times a week will soon have your bum in fine shape and you will be impressed with the results.
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