channel/life

5 Home Exercises For An Amazing Butt

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If you want perked and fit buttocks but you just can't stand squats, you can try these exercises. You can achieve good results without going to the gym. Check out a home work out routine with only 5 exercises to work the buttocks:

Home workout to shape the butt

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Exercise 1: Lie down on a mat, belly up, legs flexed and feet flat on the floor. Raise your hips into a bridge, holding a dumbbell with your hands over your hips. Slowly move your hips up and down, repeating from 15 to 20 times.

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Exercise 2: On your knees and elbows, place a dumbbell behind your knee and lift one of your legs, flexed, pointing your foot to the ceiling. Move it up and down, repeating from 20 to 25 times on each side.

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Exercise 3: Start on your elbows and knees and keep one leg extended with the tip of the foot on the ground. Lift and lower the stretched leg. Repeat from 20 to 25 times, on both sides.

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Exercise 4: Standing, cross one foot in front of the other and, keeping the spine straight. Hold dumbbells with both hands in front of the body at hip height. Lower the arms and trunk, forming a 90-degree angle, and return to the original position. Repeat between 20 and 25 times.

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Exercise 5: Lying on a mat, keep one leg flexed and one leg stretched, with the foot pointing to the ceiling. With your arms at your sides, raise your hips and return to the starting position, repeating the movement between 15 and 20 times, on each side.

Translated article original published on VIX Brazil, by Paulo Nobuo.