If you dream of having a full butt but never seem to have the time to work out, the following exercises are perfect for you. You can perform while watching Netflix, and no extra equipment is needed.
Do it as often as you watch Game of thrones, you will soon see the results.
Get on your hands and knees in front of the TV, with your knees bent at 90 degrees. Keeping your knee bent, lift your left leg back and up, so that your foot is higher than your head. At the top of the movement, squeeze your left buttock muscles then return to your original position. Do this 10 to 12 times then repeat with the right leg. Good forhamstrings and glutes.
Heel Lift Squat
With your feet about the width of your hips apart, lift your left heel clear of the floor. Now lower your bum by pushing back with your hips, raising your arms in the air at the same time. When your thighs are roughly parallel to the floor, return to the starting position. After 10 reps with your left heel raised, do the same with your right heel off the floor. Works quads and glutes.
Single Leg Glute Bridge
Lie on the floor with bent knees, as if you were going to perform sit ups. Extend your left leg and lift your butt off the floor by squeezing your glutes and raising your hips, before lowering it back to the floor again. Aim for 15 repetitions on each leg. This exercise willgive your core a work out as well as your glutes.
Plank Leg Lifts
Assume the plank position, with straight arms, shoulders, elbows and wrists all in a line. Bend your left leg at the knee, to 90 degrees, at the same time as bending the right knee slightly. Now push your left foot up towards the ceiling before bringing it back down so that your left knee is level with your right knee. Repeat this 10 to 15 times then change sides. Squeeze your glutes as you lift your foot towards the ceiling, to maximize the benefit.
Two-Legged Glute Bridge
Assume the same position as for the single leg version described in the single leg glute bridge, but instead of extending one leg, simply lift your body off the floor using your hips, going as high as possible while keeping your shoulders off the floor. Using a light weight to add resistance, holding it in front of your pelvis, 2 or 3 sets of 10 to 15 reps of this exercise should be more than enough to really activate your glutes.
Lying Side Leg Kicks
Lie on your left side, legs extended and slightly in front of your torso. Raise right leg to hip height before kicking it forward at right angles to your body. Return to starting position and repeat 10 to 15 times. Lie on your right side and do the same with the other leg. Works your glutes and thigh muscles.
⌄ Scroll down to continue reading article ⌄