Best Exercises for your ASS-ets

You don’t have to be a celebrity or an athlete to have a tight “brazillian” booty. Here are some of the best exercises to tone up and tighten your legs and your rear end ASS-ets. I use these exercises in my routine weekly along with lots of sprints to get my legs and butt looking like this:


Squats
Stand with feet shoulder-width apart, holding weights at the shoulders or at your sides if desired.
Then slowly lower your body as though you are ‘sitting’ in a chair until your thighs are parallel with the ground. Keeping the weight in your heels, push yourself up slowly until you’re back where you started. Don’t allow your knees to extend over your toes, and keep your abs contracted and the torso uprightDo this exercise for 2-3 sets of 8-15 reps.

Lunges
Stand in a split stance with one leg forward and one leg back, holding weights if desired. Slowly bend the knees, lowering into a lunge while keeping the front knee and back knee at 90 degree angles. Remember to keep  the weight in your heels, push back up to starting position. Avoid locking your knees at the top of the movement, and keep your front knee behind the toe as you lunge (you should be able to look down and see your toe). Abs should be engaged and the torso upright.

Do this exercises for 2-3 sets of 8-15 reps.

Unilateral Hip Extension
Begin by placing your left knee on the bottom of an incline bench. Bend your elbows and place your forearms across the top of the bench so they support your body weight. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then reverse direction, returning back to the start position. After performing the desired number of repetitions, repeat the process on your left

Stiff-Legged Deadlift
Stand with your feet shoulder-width apart. Grasp two dumbbells and let them hang in front of your body. Keeping your knees straight, slowly bend forward at the hips and lower the dumbbells until you feel an intense stretch in your hamstrings. Then, reverse direction, contracting your glutes as you rise upward  to the starting position. Remember to keep the weight close to your legs through the entire movement and keep your shoulders back.

Do this exercises for 2-3 sets of 8-15 reps.

It is important to remember though that doing just these weight training exercises will not get rid of body fat.  It is important to do cardio 5-6 times a week as well for best results, and eat a healthy and well balanced diet that includes protein.

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