9 Simple Exercises That Makes Perfect Shape To Your Back Side (Butt)

4.  Hip Hinge:


How to do:

  • Stand with your feet hip-width apart. Set your head in a neutral position with your ears aligned with your shoulders, hips, and ankles, and maintain this position as you hint back and bend forward.
  • Keep your knees soft with a slight bend, and push your hips and hamstrings back as far as you can until your torso is parallel to the floor. Picture yourself closing a door with your butt.
  • Pause, and then push your hips forward and come to a full stand. Squeeze your glutes at the top of the movement.

5. Standing Rainbow:


How to do:

  • Stand on right leg, left leg extended out to the side slightly in front of body (aim to the front corner of the room), foot flexed, with hands behind head.
  • Open leg out to the side and in line with hip, lifting leg slightly higher as it opens.
  • Bring leg behind body (aiming to the back corner of the room) without letting foot touch the floor, then lift and open side to return to the starting position. (Imagine tracing a rainbow shape with heel.)
  • Do all reps on the right, and then repeat on opposite side to complete the set.

6. Heel Bridge:


How to do:

  • Lie faceup with knees bent and feet flexed so that just heels remain on the ground, arms down by sides.
  • Engage abs and lift hips off the floor. Slowly lower tailbone to the floor and lightly tap down before lifting back up into bridge.
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