5 Moves to a Better Butt Mayfield KY

How can you transform a flat or flabby behind into an enviable end? It's easy, if you follow a few simple steps. Here, five ways to get a better butt.  

1. Squats.  By far one of the best butt boosters out there, squats work your glutes, thighs, and back. Try this exercise twice a week, doing two to three sets of 10 to 15 repetitions per set. 

Here's how: Stand up straight, with your feet hip width apart. Hold a dumbbell (preferably five to 15 pounds) in each hand, palms facing up.

Keep a slight arch in your lower back and your chest up, then slowly bend your knees and push your butt back. Lower your body so that your thighs are almost parallel to the floor. Then return to the starting position by pushing through your heels to straighten your legs. 

Tip: Always keep your heels on the floor, and don't let your knees bend past your toes or allow your upper body to bend forward. 

2. Standing Lunges. Another classic, these lunges can be done in the gym or at home in your living room while watching your favorite TV show. It's best to do two sets of 10 repetitions on each side twice a week.

Here's how: Stand up straight with your hands on your hips. Take a big step forward with your right foot and bend so that your left knee is close to the floor (but not touching). Your right knee should be at a 90-degree angle. Hold for three seconds and then return to the starting position by pushing up off the right leg...

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