10 exercises for your butt that you should perform at least once a week

Bodyweight exercises are a great way to improve strength, mobility, and flexibility.

But, if you are looking to get a little extra bang for your buck, these 10 bodyweight exercises might just give you a little more bang.


Leg Extensions1.

Stand in a chair and pull yourself up.

Make sure your knees are bent and your hips are straight.2.

Keep your feet together and raise your body.3.

Hold for 30 seconds and lower yourself back down to a sitting position.4.

Lower yourself back up again to a standing position.5.

Repeat this movement 5 more times.6.

Do 5 sets of 8 reps each side for 10 seconds.7.

Repeat 10 times.8.

Repeat for 10 sets of 12 reps each leg.9.

Repeat 12 times.10.

Repeat 8 sets of 10 reps each foot.1.

Do one set of squats on your hands.2,3.

Do five sets of 15 reps on your elbows, with your knees bent.4,5.

Do two sets of 5 squats with your hands in front of your chest.6,7.

Do three sets of five squats with two hands in the front of you.8,9.

Do four sets of two squats with both hands in each side of you (shoulder-width apart).10.

Do six sets of three squats with one hand behind your back and the other hand behind the back of your head.1,2.

Do 10 sets for 20 seconds each leg, and do 10 sets to the end of each set.3,4.

Do 15 sets for 30 to 45 seconds.5,6.

Repeat 15 times for a total of 50 seconds.1-10.

Standing, seated, or kneelingStand at the top of a staircase.

Place a chair at the bottom and reach up.

Slowly lower yourself to the ground.1a.

Stand, with one foot on the ground and the feet flat on the floor.2a.

Step back and straighten your legs.3a.

Lower your feet until your heels touch the floor, then raise your feet.4a.

Do 20 to 30 seconds on each side.5a.

Repeat the movement on the other side.6a.

Walk the entire length of the staircase.7a.

Perform this movement three times a week for 10 to 12 weeks.8a.

For 10 to 15 seconds on every side, hold for 5 seconds and repeat.9a.

If you want to be more intense, do the same exercise for five seconds and hold for five.10a.

With a full squat, hold the ground for five to 10 seconds and walk the whole length of your back.1b.

Standing1a; Step forward, and hold your weight over your chest, with the butt and shoulders resting on your forearms.2b; Lean forward and straightens your legs, keeping your upper body straight and tight.3b; Lower your arms down and stand up.4b; Step back, bend your knees, and lift your chest off the ground, holding your chest as high as you can.5b; Return to the starting position.6b; Repeat the motion for 30 or 45 seconds each side, and for 15 seconds each of the other two legs.7b; Do 20 seconds of the movement with each leg holding the ground as high and straight as possible.8b; Perform the movement for 30 minutes or 45 minutes each side and repeat for 10 minutes each leg for each leg or leg.1c.

StandingStand at a desk, leaning forward, holding the legs straight.

Bend the knees and lift the chest up, keeping the torso straight and relaxed.1d; Walk the desk, keeping both feet on the desk.2d; Stand at the edge of the desk and lean your knees down.

Lean your elbows into the desk as if you were standing.2e; Lower yourself to a seated position.3e; Stand on one foot, with hands on the wall.4e; Step into a squat, keeping knees bent and hips flexed.5e; Return straight to the beginning position.7e; Repeat for 15 minutes.8e; Walk across the room with your legs crossed and knees bent at the waist.9e; Bend the elbows and hips, and straightening your legs as you walk, holding one leg at the floor and the body as it is in the air.10e; Take a step back to a kneeling position.1f; Standing1; Lean back, and lean forward with your right foot on a chair.2f; Lean your left foot on another chair.3f; Lift the right leg up and hold it in place.4f; Bend your right knee and extend your right leg as far as you are able.5f; Straighten your right arm, lift your right elbow off

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