Fitness: Butt Exercises

	Water Squats
	Stand in the pool with your feet aligned with your hips. Lower your torso by bending your knees and pushing your butt in back of you into a sitting position. Make sure your feet stay flat on the ground. Squeeze your gluts to bring yourself back up to...
	Butt Raise
	1. Lie on your back. 2. Bring your feet towards your butt so that your thighs form a 90-degree angle with your calves. 3. Raise your butt in the air until your body and thighs are in a straight line. Hold the position for 30 seconds and release. 4....
	Sidekick
	1. Place yourself sideways, perpendicular to a wall. The toes of your foot closest to the wall must form a 90 degree angle with it. 2. Raise the other leg (the one farthest from the wall) until it’s at the same level as your waist, so that your...
	Back kick
	1. Place yourself on all-fours. Place a cushion under your knees for comfort. 2. Unfold your legs (one at a time) so as to kick someone from behind. 3. Do 3 series of 15 to 20 repetitions for each of your legs. Take a 30 second break between each...
	Butt abduction
	Lie down on your right side, with your right arm stretched out above your head. Bend your knees towards you so that your calves and thighs form a 90 degree angle, keeping your feet aligned with your butt. Your legs need to be one on top of the other....
	The Squat
	1. In a standing position with legs shoulder-width apart, hold the kettle bell close to your chest with both hands, the weight facing downwards. (Image A) 2. Slowly bend your knees until your thighs and calves form a 90 degree angle, making sure...
	Stretched Plank
	Get down on all fours with your hands at shoulder width apart. Then, stretch your legs out in back of you with your toes tucked (push-up position). Keeping your back straight, extend your right arm in front of you while simultaneously lifting up your...

Hip Abduction Lie down on your left side. Extend your left arm towards your head so that it is in line with your body, and rest your head on it. Bring your legs towards your upper body so that they form a 90 degree angle with it. Lift your right leg upwards so that...      Butt Contraction Lie down on your back, with your elbows bent and your hands behind your head. With your legs shoulder width apart, bend your knees so that your calves and thighs form a 90 degree angle. Lift your pelvis off the ground while squeezing your knees together...     Modified Plank Place yourself in a push-up position, with your legs extended behind you, hands placed on either side of your head. Next, place your forearms on the ground, palms facing down, shoulder-width apart. Holding this position, raise your right leg up by a...     Unbalanced Chair Stand with your back to a wall, ensuring your entire back is leaning against it. Hold the dumbbells with your arms at your sides, palms facing your body. Bend your knees so that your thighs are perpendicular to the wall and to your calves. Ensure your...     Chair with exercise ball Stand with your back against a wall, feet firmly planted on the ground. If possible, place a Swiss ball between you and the wall, allowing you to work on your stability. Lower your body as if you were about to sit in a chair, with your thighs parallel...     Hip Stretch Place one leg behind you, standing on your toes. Bring your other leg forward, foot flat on the ground, and bent at a 90 degree angle at the knee. Bend forward and place your hands on the ground, and then bring your thigh forward close to your chest,...