Set a 12 to 24-inch box or step securely on the ground in front of you. Swing your arms behind you as you place your body in a short squat position. Jump focusing the momentum through your ankles, knees and hips to propel yourself onto the platform. Make sure you land with your knees bent to help absorb some of the shock and then step down off the box one leg at a time before repeating.
Extend your left / right leg behind you, and bend your front knee slightly. Your heels should be on the floor.
3. While bending the left leg, make sure that the left foot is placed against the inner right thigh.
This exercise will strengthen your back, thighs and pelvis in addition to increasing flexibility. To begin, sit on the floor with the soles of your feet pressed together and your knees bent. While keeping your back straight, use your elbows to push your thighs toward the floor. Hold this position for 10 to 15 seconds before releasing. Repeat five to 10 times.
To shape up that butt might be a want for a long time, but to actually see it to fruition you actually have to get off that fat butt of yours and do some work. You need to make sure that you are working out daily if you want to get your lower body into shape. The good thing is that you can tone your butt muscles much quicker than the rest of the body but if you are overweight then you have your work cut out for you. If you are really serious about toning your butt muscles then you need to dedicate some time to it. You cannot expect to just sit around and gain results. For reducing your weight, first join some weight loss programs. This will ensure that you are in the correct weight for your height. Next you can proceed to keeping up the exercises that will keep your lower body in shape.
For this exercise, follow the same motions as single leg raises, only bring one of your knees to your chest at a time. In short, start off in sit up position, then bring one knee up, slowly, until it touches your chest. Then lower it back to the floor, slowly, until your foot is flat against the floor. Repeat with the other leg.
Hips to knee-height (or lower). Put weights in your heels. Abs braced. Chest up. Knees behind toes.
It’s a sad fact that some body fat is just difficult to eliminate. You’ve already spent hours in the gym just to burn off calories. You’ve stopped eating your favorite calorie-laden food just so you wouldn’t stray away from your strict diet. Yet, that fatty deposit in your waist, hips or buns just wouldn’t go away. It’s frustrating, right?
Roll your hips slightly forward so that your hips are stacked directly over each other and your knee is facing
Start with lying on your stomach, legs stretched out and steadily together, lengthening the legs by extending the big toe and inner muscles of the foot. Turn your thighs inwardly to the ground to help in widening your back.
From the start position, stand with your feet shoulder-width apart with your arms outstretched, forming a 180 degree angle. Inhale as you lift your left leg up, bent at the knee. Exhale as you bring the left leg back into a front lunge. Your right leg should form a 90-degree angle at the knee, and your right thigh should come as close to parallel to the ground as possible. As you lower into the lunge, bring both arms out to your sides at shoulder height. Hold for two seconds, then rise and return to standing, bringing legs and arms back to starting
Use your forearm to push your hip up off of the floor. Keep your head and neck aligned with your spine and hold this position for two seconds. Do several repetitions and repeat on the other side of your body. Repeat on both sides ten times and work your way up to at least twenty repetitions per work out session. In addition to your abdominal muscles, this exercise also strengthens your obliques and shoulders.
Tense the muscles in your butt and lift your left / right leg about 4–6 inches (10–15 cm). Keep your knee straight as you lift your
The next step is to raise the right leg at your back while the knees are bent and the foot is facing the ceiling as you complete 20 repetitions. At the last repetition you would need to try and lean forward and try to hold your right ankle with your right hand and hold on for atleast eight breaths before you skip to the other leg.
A “flat booty” can make pants look baggy and make a bathing suit look unflattering. they have nice bodies mine is a bit like that just need to perfect it and lose a little fat around my stomach and leg area any excises or health tips so i can;t reach this goal You must be young. Thank Kim Kardashian for all the fake bootys out there What is less known is that US women, in an attempt to get a bountiful backside like their pop culture heroes, are packing plastic-surgery clinics in such numbers that the two types of booty augmentation procedures - implant and lifts - in 2014 became the No. 2 and No. 3 fastest-growing types of plastic surgery in the country, according to data compiled by the American Society of Plastic Surgeons.These implants were made in