During the winter months we pack a little more " junk in the trunk ", which can be very difficult to get rid of when the weather warms . Lacrosse is a problem area for many women and most of us are a little embarrassed to talk about .
There is no shame in wanting to tone your buttocks ! Whatever your age, married or single , which is nice to have a nice ass and shapely .
Leg workouts for women
Here are some of the best exercises to lift the buttocks. In fact, they have been regularly used by some of the best queens of booty for many years and most of them are made in the Beachbody Brazil Butt Lift DVD home program.
Monday
30 Jumping Jacks
20 Squats
20 Donkey Kicks ( each leg )
20 terminals ( each leg )
15 bridges buttocks
10 Burpees
Side slits 20 ( each leg )
Side Leg Lifts 20 configuration ( each leg )
20 clams
20 Sumo Squats
20 slots ( each leg )
Wall Sit 1 minute
Tuesday
30 jump squats
20 Increases Kettlebell (or use any weight. 5-30 pounds)
20 Plank Alternating Leg Lifts ( each leg )
20 leg swings ( each leg )
15 Froggy Glute lifts
20 jumps lateral side
20 Deadweight
20 which increases the internal leg ( each leg ) are secured
20 Scissor Kicks
Pulse 20 times
20 º Lunges ( each leg )
Flight leg right side 10 ( each leg )
Wednesday
30 Jumping Jacks
20 Squats
20 Donkey Kicks ( each leg )
20 terminals ( each leg )
20 Bird Dog
Stockings 1 minute
Side slits 20 ( each leg )
20 Standing Side Kicks ( each leg )
20 clams
20 skaters
20 Sumo Squats
Wall Sit 1 minute
Thursday
20 jumps lateral side
20 Increases Kettlebell (or use any weight. 5-30 pounds)
20 Plank Alternating Leg Lifts ( each leg )
20 Scissor Kicks
30 jump squats
20 Deadweight
20 which increases the internal leg ( each leg ) are secured
15 Froggy Glute lifts
Pulse 20 times
20 Jumping Lunges
10 bridges with leg lifts (each side )
Friday
Stockings 1 minute
20 Squats
Side slits 20 ( each leg )
20 clams
10 Burpees
20 Donkey Kicks ( each leg )
20 terminals ( each leg )
15 bridges buttocks
20 climbers
20 Sumo Squats
Wall Sit 1 minute
Tips:
For best results and avoid injury , choose 2 or 3 of these workouts butt to do every week. This will give your booty a day of rest between each workout and give it time to heal - aka shape, tone and lift !
Go slowly and be sure to maintain proper form . It is more important to do things slowly and rapid and irregular. Be patient with yourself. Over time , go faster and stronger. Remember to breathe as you go through the motions and never let your knees are at their feet doing squats and lunges (too hard on the knees and elsewhere will not work correctly buttocks) .
Once you get stronger , add ankle weights and / or resistance bands. This will help you build muscle. Muscle helps burn fat even when you are not working . Moreover, this is what will really help tone the buttocks.
How long does it take to see results?
Many women say they have seen the results of the first week. Normally, to see concrete and visible results you are looking for about 30 days. Drastically, dizziness, transformation , however , will be in about 60 days - just in time to show off your prized possessions in her bikini when summer hits !
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