Nowadays, almost everyone wants to have a fit body that will be curved. But, we all know that it can be a very difficult task to achieve. We know that exercising is extremely important, but maybe some of us don’t know how to choose the right exercises.
You can’t only do squats. Some people can’t do them because they have knee problems and some people are even bored of doing them.
Luckily, there are many more exercises that you can do that will definitely help you have a firm body and firm butt. Here are 9 of the best!
1. A glute bridge with a single leg
First, you have to lie with your back down. Your knees should be bent and your feet should be close to your butt. One of the legs should be straightened. At this point, you should squeeze the glutes tightly.
Then, lift your butt along with the hips from the ground. You should put down your butt very close to the floor, but you shouldn’t make a contact. Do one leg first and then the other e.g. switch them simultaneously.
2. Hydrant along with a leg extension
Make sure all of your four are on the ground. Lift one of your legs while it’s in a bent position towards up. Straighten it and make a pause. Bend your knee. Then, you can return to the initial position.
This should last 1 minute. Then, switch legs and do the same with your other leg.
All of your fours should be on the ground. Lift one of the leg towards up behind you. Your core should be tight. Then, cross your leg over the one that’s on the floor. Your foot should be lowered. Tap the ground with it gently.
After this, lift it back like in the beginning. Then, lower it again and tap the floor. This should be repeated 1 minute. Then, switch to the other leg.
4. Curtsy Lunges
For this exercise you should start while standing. Your feet should be a hip-width apart from each other. Put your hands on your hips. One of the legs should be lifted straight sideways. After this, cross it behind you.
Your other knee should be bent. The extended leg’s knee should be touching the ground.
Straighten the knee. Your leg should be lifted back out. This exercise should be repeated 1 minute. Then, switch and do the same with the other leg.
5. A squat with one heel lifted
This exercise starts like the previous one while you’re standing. Your feet should be about hip-width apart from each other. Lift one of the heels.
Make sure you control your movements. Your core should be tight. Push back using your hips. Your buttocks should be lowered towards the ground. Your knee should be standing from going beyond your toes.
Press into the heel. Return in the position in which you started. This exercise should be repeated for 1 minute. Then, switch and do the same thing with your other heel.
6. Bear plank leg lifts
Start in a position for a plank. Your knees should be bent only a bit. Bend one of the knees to an angle of 90 degrees. Kick your leg towards up while you flex your foot. Make sure you don’t hurt yourself.
Make a pause and then, lower your leg. This exercise should be repeated 1 minute. Then, switch between the legs.
7. A dead lift with a single leg
Stand and make sure your feet are about hip-width apart from each other. Your right foot should be only a several inches in front of the left one. Bent your left knee a bit.
Your core should be tight. Then, fold slowly forward.
Your left foot should be in the same line with your spine. Both of your hands should touch the ground. Then, stand again. This exercise should be repeated for 1 minute. After that, switch and do the same thing for your other leg.
8. Sumo squats to calf raise
This exercise is also done in a standing position. Your feet should be apart from each other about twice the hip width. Put your hands on your hips. Your toes should point outward only a bit.
Your core should be tight and your hips lowered until your thighs become in a parallel with the floor. Raise both of your heels off the ground. After this, raise your hips and lower your heels.
Try to repeat this as much as you can, but make sure you aren’t tired.
9. Squat to sumo
Start while you’re standing. Your feet should be about hip-width apart from each other. Make sure you face forward with your toes. Put your hands on your hips. Your core should be tight. Then, go back into a squatting position.
Press into the heels . Then, turn your knees and toes outward at an angle of 45 degrees. After this, you should go back into the starting position. Start everything again.
These exercises as well as this helpful video will surely help you create the body you’ve always desired, so why don’t you try them out today?
Article and image source: health-and-love-page.com