Exercises to enlarge the hips and buttocks are some of the most important for toning that area and making it look fresher and younger. The muscles there become stronger. There are several ways to maintain and enhance that area for more attraction. One of the key ways is exercises. So what are the best ones and how to do them? We'll find out in the next part of this article, so stay with us.
Exercise duration: 40 seconds, 20 seconds rest
Tools: No tools
Instructions: Do every set of three exercises for three rounds, then pick 3 different exercises for three rounds until you finish all twenty exercises.
1- First exercise: (Air squat)
Start standing with your feet slightly apart, then go down into a squat while raising your hands above your head. Make sure your knees don't go beyond your toes. From this position, push yourself back up using your heels and glutes.
2- Second exercise: (Clams)
Lie on your right side and bend your legs forming a 90-degree angle at each knee. Then lift your left knee away from your right knee as far as you can without moving your feet. Return to the starting position.
3- Third exercise: (Glute bridge)
Lie on your back with your knees bent and feet slightly apart. Slowly lift your lower back and hips off the ground to form a bridge shape. Hold for a moment, then slowly go back down and repeat.
4- Fourth exercise: (Single leg glute bridge)
Lie on your back with your feet on the ground and knees bent at 90 degrees. Lift your left leg in the air, that's the starting position. From there, lift your lower back off the ground so your body forms a straight line from your shoulder to your right knee. Hold for 3 seconds then return to start.
5 - Exercise five: (Glute bridge with toe taps)
Lie on your back with your feet flat and knees bent at 90 degrees. Then lift your lower back off the ground so your body forms a straight line from shoulders to knees. Keeping your upper body steady, lift your left leg off the floor up until it makes a 90 degree angle with your body. Return to start and repeat on the other side.
6 - Exercise six: (Glute rainbows)
Get down on your hands and knees, then lift your left leg behind you until it's parallel to the floor.
Then move your left leg as far right as you can, then as far left as you can, keeping your leg level with your body. After that, return to the start and repeat on the other side.
7 - Exercise seven: (Gorilla squat)
Stand with your feet open in front of you and place your hands on your thighs. Then squat down making sure your knees don't go past your toes. Lightly touch the floor with your fingertips and push yourself back up to the starting position.
8 - Exercise eight: Kneeling hinge
Get down to the ground on your knees but make sure your lower back isn't resting on your heels. Then tighten your core muscles and bend your upper body forward until it's parallel with the ground. Using your glutes, push yourself back up.
9- Exercise nine: Hip abduction
Lie on your right side, then lift your head and shoulders off the ground by supporting yourself with your right forearm. Place your left arm on the ground in front of your chest to support your upper body. Keep your upper body tight and stable, then slowly lift your left leg up and lower it down slowly back to the start.
10- Exercise: Pulse lunges
Start by bending your right leg behind you so your right knee is a few centimeters off the ground. Then bend your left leg so your left knee forms a 90 degree angle. Keep your core and leg muscles tight, lower your right knee down without touching the ground, then lift it back up without standing fully. Repeat the movement.
11- Exercise twelve: Side lunge
Stand with your feet together. Move your right foot all the way to the right and bend sideways until your right knee forms a 90 degree angle and your left leg is straight. Make sure to keep your core tight, push your hips back and keep your upper back flat. Then push yourself back up and return to start.
12- Exercise thirteen: Curtsey lunge
Stand with your feet slightly apart, then move your right foot to the left clockwise until it's behind your left foot. Lower your right knee down without touching the ground while bending your left leg to form a 90-degree angle at your left knee. Slowly return to the starting position.
13 - Exercise fourteen: In-and-Out squats
Stand with your feet together. Jump and spread your feet apart. When you land, go into a squat. Then jump back to the start position and repeat right away. Make sure your upper body stays straight and your knees don't go past your toes.
14 - Exercise fifteen: Squat jumps
Stand with your feet slightly apart and go into a squat. Then jump up hard using your heels and leg muscles. Try to fully straighten your legs when you jump. When you land back, go quickly into a squat again.
15 - Exercise sixteen: Sumo squats
Stand with your feet wide apart. Lower into a squat while raising your arms above your head. This helps keep your upper body straight. Make sure your knees don't go past your toes. Then slowly return to the starting position.
16 - Exercise seventeen: Tempo squats
Stand with your feet a bit apart then slowly lower into a squat for 3 to 5 seconds. As you go down, lift your arms above your head to keep your upper body straight. Then push yourself up fast and strong back to the starting position and repeat.
18- Exercise eighteen: Tempo squats with jump
Stand with your feet a bit apart. Slowly lower into a squat for 3 to 5 seconds while raising your arms above your head to keep your upper body straight. Then push yourself up explosively into a jump. Once you land, repeat the move.
19 - Exercise nineteen: 90º squat jumps
Stand with your feet a bit apart. Then lower into a squat with a 90 degree angle, meaning don't drop your hips below your knees. From here jump up hard trying to straighten your legs mid-air, then land back into a 90 degree squat and repeat.
20 - Exercise twenty: Single leg deadlift
Stand on your right foot, bend that knee slightly and lift your left foot a few centimeters off the ground. Then bend forward and lift your left leg behind you until your upper body is parallel to the ground. Slowly go back to start and repeat. Make sure to keep your left leg raised the whole time.
