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Most people just put weight on their butt, resulting in a wide rear. The buttocks are made from three muscles called the glutes – the gluteus maximus, gluteus minimus and the gluteus medius. The maximus gives the shape. An A-shaped butt is the most desired as it improves appearance, but not many people have this shape.

Tip toe squat

Squats are probably the best way to shape your butt, hips and thighs. There are many ways to do them so you can lift and tone the butt. Keep the feet apart, straighten the back and bend the arms in a boxing position. Tip toe and bend the knees slowly, keeping yourself in that position for a couple of seconds and go back to the original position. Do 2 sets with 15 repetitions. You can use a chair as support.

Donkey kicks

Go on all four with the hands and knees aligned, keep the core tight and the back flat. Raise the leg as high as you can and keep the knees at 90 degrees. Lower it back down and keep the core engaged. Do 12 repetitions for 4 sets by leg.

Adductor squat

Stand by your hips width and the feet firmly on the ground. Put a dumbbell between the legs on the ground. Keep your back straight and bend your knees then return to the original position. Do it 10-15 times. Make sure the dumbbell is not too heavy.

Glutes bridge

For the glutes bridge you need a kettle bell or weights. Line on the back, bend the knees and keep the feet on the ground. Place the bell or weights on the top of the pelvis. Start pushing the hips upwards. Raise them as high as you can and press your butt. Keep the feet on the ground and hold on your weight. Pull the hips down but do not let the butt touch the ground. Do 2 sets with 12 repetitions.

Kettle bell mountain climbers

You need 2 kettle balls for this exercise. Sit in a push up position with one kettle ball in hand. Keep the fit hip width apart. Start pushing one knee as high as you can towards the chest and shift with the other leg. Repeat as many times as you can for 2 minutes.

Curtsy lunge

Stand with the hip width apart and hold a kettle ball with both hands. Keep the fingers firm and the back straight. Cross the right leg behind the left and bend the knees slowly as if you’re doing curtsy. Keep the weight in the middle for balance. Uncross the legs and return to the starting position. Repeat with the other leg. Do 4 sets with 12 repetitions.

 

Source:http://www.healthyfoodsolution.com