Ok people, keeping the butt alive, i am posting some more exercises, either in form of more options or progression development. these are more or less body weight exercises, building functional strength along with weight training. muscles are tested here in a different pattern thus giving more scope of improvement.
1. BOW EXERCISE:
The most important thing here to focus on is the posture. As shown in the picture there is less stress everywhere and more work on your glutes maximum supported heavily by your hamstrings.hinging is very important here to bring the muscles in action instantaneously.
2. REAR LEG EXTENSION:
Again the most important thing here is the form. The body is like a straight stick(straight spine) at the full extension mode and that's where the secret is. Do it slow, hold it feel the sting on the butt, hams.
3. REAR LEG RAISE:
You can have your elbows on floor. lot of people do this for a further range of motion of leg raise. again the form and slow movement is most important thing. you could enjoy breathing with it for better muscle contraction and expansion.
4. BRIDGING:
One of the most common yet effective exercise, this works deep into your glutes along with heavy support of hamstrings. again to be done with breathing and slow the pace. functional strength will develop better if done slowly on body weight.
5. DEEP SQUATS:
Deep squats will open up those muscles that matter. it builds up more flexibility in bio mechanics of that muscle group and you can see astonishing results soon. slow is the key here along with breathing.
6. LUNGE HOLDS :
Also called stationary lunges, works overtime to build strength and flexibility in your quadriceps, calves. the spine has to be straight , no dropping forward. you can set 30 secs to 60 secs a hold and relax. Its surely going to sting you the most. one of the most effective lower body exercises.
7. STATIONARY SQUATS:
Works wonders for your form, building up strength and improving your bio-mechanics. You will start to feel more control over your muscles, this will tone your legs and butt, thus giving you the results you wanted.
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