7 steps to form Healthy Toned Butt

All women, or maybe even a man, wanting to have a toned and shapely buttocks are seen. This is a seven-movement exercise from Rob Sulaver, CSCS, certified nutrition expert and owner of the Bandana for your Training, practise every day in order to get the shape of the buttocks dreams.

7 steps to form Healthy Toned Butt

1. Curtsy Lunge
Stand with legs open as wide as the shoulders. Weight rests to the left leg and then step the right foot diagonally to the back left leg. Lower body by bending both knees until the thigh is parallel the floor. Return to starting position and do with the reverse side.

7 steps to form Healthy Toned Butt

2. Hip Bridge
Lie on your back on a mat with your knees bent, feet flat, and the arm on the side of the body. Lifting her hips, hold, and lower your hips to the floor.

Tip: in order to make this more challenging movements, keep your right leg remains straight throughout the exercise (make sure to repeat with the opposite side).

3. The Kettlebell swing
Stand with feet shoulder-width grip, kettlebell with both hands. Bend your knees, kettlebell swing in between the legs. Remain standing as long as you swing the kettle bell was as high as his chest.

4. Step down
Start standing on a box. Slide your weight to your left leg and move your right foot directly behind the box (so that dangle from the edge).

Slowly bend your left leg and lower your right foot toward the floor. Further lower Your right leg until it landed softly on the floor then passed through the heel of the left to return to the standing position. Do not forget to repeat on the opposite side.

5. Bulgaria Split Squat
Stand with your back to the bersender Chair or bench. Step your right foot forward and place the top of Your left leg on a Chair or bench.

Bend your knees and lower your body until your knees back hovering above the floor. Align your legs to return to return to the starting position. Do not forget to repeat on the opposite side.

6. the Goblet Squat With Bench
Standing in front of a box or stool with a kettlebell or dumbbell held chest-high. Lift Your hips back and bend your knees to lower butt towards the Chair. Continue to decrease until your butt touch the Chair and then raise the heels back to standing position.

7. Mini Band Side Steps
Circle your ankle with a band (or above the knee), and stand with your feet as wideas the shoulders, knees slightly bent, and hands on hips.

Step to the right for 15 seconds, keep your feet under the hips and not touching each other. Moving in the reverse direction for 15 seconds.