5 Top Exercises To Effectively Shape Your Back

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Do you often think “Oh God, why am I not blessed with a big booty like her?” when you’re looking at photos of fitness models? Yes? Well, what if we told you that God and genetics aren’t the ones responsible for their big, strong booties? And what if we told you that you can achieve that aesthetic goal yourself? Don’t believe us? Keep reading.

When you’re training a certain muscle group, the muscles get stronger, more toned and they start growing. The butt is a muscle just like the biceps, triceps, quadriceps etc., so it’s possible to grow it with regular training and proper nutrition. Just keep in mind that it won’t happen overnight or after one training (Rome wasn’t built in a day!). It takes consistency and lots of food (nutritious food) to transform your booty from “pancake” to “peach”.

These following exercises are one of the best ones that can make that happen. Focus on form, not on speed!

1. Donkey kicks 

Get down on all fours. Place your hands right under your shoulders and your knees hips-width apart. Raise one leg and push your heel towards the ceiling, squeezing your glutes. When your foot is directly above your butt, relax and slowly return to starting position. Repeat 15 times, then switch legs. Do 3 sets of this exercise.

2. Doggy hydrant 

The starting position for this exercise is the same as the previous one. The only difference is that instead of raising your leg up, you need to lift your thigh out to the side. Your knee should stay bent. Keep your ABS tight and of course, your glutes squeezed. Repeat 15 times, then switch legs. Do 3 sets.

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3. Chair kicks 

Grab a chair and place your hands on the back of it. Place your feet together and raise one leg straight, as high as you can. You should feel this in your glutes. Alternate between legs. Do 20 reps (10 each leg), rest for 10 seconds, then repeat this exercise 3 more times.

4. Squat pulse

Start in a standing position. Put your arms in front of you (or behind your head for a bigger challenge) and place your feet in a slightly wider position, with your toes pointing out. Squat down until your butt is parallel to the floor. Keep your back straight and your ABS tight. Your knees shouldn’t go pass your toes. Slowly go up (but not all the way) using your quads and glutes, then go back down again. Move up and down 15 times, then return to starting position and relax. Repeat 3 times.

5. Squat side kicks

This is the same as doing regular squats, only now while you’re returning to starting position, you need to lift one leg as high as you can to the side. So basically you’re doing this: squat, stand up and lift the left leg, squat again, stand up and lift the right leg. Repeat this 20 times (10 on each side). Do 3 sets.

For better and faster results, use a resistance band. It will keep your glutes squeezed throughout the whole movement and you will definitely feel the burn!

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