Everybody is rushing to gym these days to look better than others but fitness is not about being better than someone else. It's about being better than you used to be. Kim Kardashian, Jennifer Lopez, and Kate Middleton, what comes to your mind when I took their names? Maybe their beauty or their sexy backs? Who wouldn’t love to get athletic well-shaped buttocks? To achieve the same many try crash diets, workouts, and hard exercises. But do you know that you just need dedication and do exercises regularly? Squats are not only one exercise that will help you to achieve round buttocks, there are some other effective exercises that will help you to achieve desired butts. So, we are sharing some super effective exercise, follow them without any equipment and get faster results. Check out these moves and do each of them for a minute and 3 reps. Take a look!
1) Single Leg Glute
Lie on your back on the mat and bend your knees with feet on the floor. Lift your right leg towards the ceiling and try to lift your body. Try to go high as much you can go and hold the position. Then come back to the position lowering your buttocks. Repeat the same with other leg and do 3 sets of 15 reps.
2) Hydrants With Leg Extension
Come in the cat pose with knees and hip width apart. Keep your knees bend at 90 degrees and raise your leg up to your hip and bring it out. Try to hold the position as long you can hold, and get back to the old position slowly. Do 3 sets of 15 reps.
3) Rainbow Movement
Again come in the cat pose knees hip-width apart and place your palms on the floor. Raise your right leg with your toe pointing towards upside and lower your leg and lightly tap the floor. Now squeeze your glutes and bring your leg to the opposite direction and tap the floor again. Get back to the old position and complete the rep and do the same with opposite leg.
4) Curtsy Lunges
Stand on a mat with feet hips width apart and keep your hands on the waist. Bend your knees as your step for left feet out diagonally behind you. Hold the position for 1-2 seconds and press the right heel and get back to the starting position. Now do the same with other leg and do 3 sets of 15 reps.
5) Bear Plank Leg Lift
Get in the plank position and keep your body straight from head to toe. Now bend your knees 90 degrees and lift your right leg and try to lift as much possible. Try to hold the position for 3-4 seconds and get back to old position and repeat the same with another leg.
6) Single Leg Dead Lift
Stand on the floor, and bend towards the floor and extend your left leg straight behind you. Try to hold the position for 5-6 seconds and get back to the old position. Repeat the same with another leg and do 3 sets of 15 reps for faster results.