The most common goal for women is to have a round, firm and tight stomach.
It seems like, no matter how many minutes or how many squats you do on the elliptical machine, that true juicy booty never comes our way.
Some people are naturally obsessed with a healthy, natural, and substantive backside.
So, without further ado, here are five seriously sick moves to target your glutes and outer thighs.
These exercises will also help to strengthen your core and legs.
If these exercises don’t get your butt into high gear in no time, we don’t know what will.
1. Pistol Squats
Your feet should be hip-width apart. Your left leg should be lifted up onto a stool or a chair.
Keep your arms straight in front of your body and lower your hips as if you were doing an overhead squat.
As low as possible. Your goal is to raise your lifted leg parallel with the floor.
Hold the position for three seconds, then lift your right heel and get back up.
Three sets of 10-12 squats per leg are recommended.
Extra challenge: Try doing these while holding a five-pound weight straight out in front of you.
2. Leg Raises with Plank
Place your hands under your shoulders, and place your knees under your hips. While performing this move, make sure to keep your abs tight.
Rotate your left knee toward the ceiling, without transferring too much of you weight.
Elevate your leg as high you can and squeeze your outer legs.
For three seconds, hold the position at the top, and then slowly lower down, keeping your abs tight throughout. Three sets of 10 to 12-lifts each leg is recommended.
3. Glute Lifts
Place your back flat on a mat. Your knees should be bent. You can place your feet on the floor six inches from your stomach.
Keep your neck straight, your feet flat and your head down. Lift your butt off of the floor by squeezing your glutes as high as you can.
Keep your abs tight and keep the line straight from your shoulders to where you are kneeling. Keep your body up at the top for 3 seconds and then slowly lower it down.
Three sets of 10-12 lifts are recommended.
Extra challenge: Try doing these lifts with two- to five-pound weights balanced on each hip.
4. Rotating Leg Lifts
You will be on your back, on your toes. During this move, keep your spine straight and your abs tight.
Lift your left leg straight behind you, but don’t shift too much of your body weight. Keep your abdominals tight and slowly rotate your left leg in three wide circles.
This will strengthen your glutes, as well as your inner and outside thighs.
While you’re doing this move, make sure to keep your back straight, your abs tight, and your leg fully extended. Slowly lower your leg to the ground after the third rotation.
5. Standing Leg Raises
Start with your feet hip width apart.
Keep your abdominals tight, but not leaning forward. Lift your left leg straight behind you, and keep your knee flexed.
Continue to lift your left leg and think about driving your heel towards the ceiling.
When you feel your glute squeeze as much as it possibly can (it should really burn), you’re there. Make sure to go all the way — the last one to two inches is what makes a real difference.
Slowly lower your foot, making sure you keep your spine straight.
Three sets of 10-12 lifts per leg are recommended.
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