10 Glute Exercises From Victoria’s Secret Models That Are Perfect Even for Those Who’ve Never Worked Out Their Butt
It's not a bad idea to dream of tight, healthy glutes, but to do nothing. For good results, you do not need to spend days and nights at the gym doing heavyweight squats. The key to success is endurance and sustainability. So, if you want to have an attractive butt, you should watch it every day. Then, video tutorials from Victoria's Secret Models can be useful. The girls train with a personal trainer and alone.
1. Original squats
Stand with your arms along your body. Place the ankle of one leg on the knee of the other.
When squatting, make sure your hips are parallel to the floor. Do not lean forward to make sure the muscles in your buttocks are tight.
Do 15 repetitions on each leg.
2. Hamstring curl and press
Lie on your stomach and bend your knees.
Raise a leg as high as possible or as high as possible. Try to press your hips against the ground. You should do this exercise slowly, controlling each of your muscles.
Do 15 repetitions on each leg.
3. Jump squats
Stand up straight and bend your arms.
Jump and land in the position of a deep squat and touch the ground with your hands. Keep your back straight to include your hamstrings.
Do 20 repetitions.
4. Up and over
Stand on your knees and press against your elbows. Lift a leg parallel to the ground.
Slowly lift your leg over the strut, then change your leg.
Do 20 repetitions on each leg.
5. Reverse lunges
Take a step forward and a jump back.
Make sure there is a 90 ° angle between your hips and your stomach during the lunge.
Do 20 repetitions on each leg.
6. Butterfly
Lie on your side, bend your knees, hold your feet together and bend your hands behind your head.
Open and close your knees like a butterfly. Do this exercise slowly.
Do 12 repetitions on each side.
7. Leg lifts
Lie down in the starting position: you are on the side, your knees are bent. Pull the knee against the chest.
Then, push your leg up at a 45 ° angle and hold it for a few seconds.
Do 15 repetitions on each side.
8. Circular motions
Lie on your side, bend your knees and lift your thigh.
Move slowly in a clockwise direction.
Do 10 repetitions on each side.
9. Abductor squat
Squats, buttocks back and knees closed.
Then open your knees as far as possible. Make sure your feet are flat on the floor and slightly wider than the width of the hips.
Do this exercise for 30 seconds.
10. Ballet lunges
Take a leap back and sit down.
Raise your arms over your head and your leg behind your back. Stay in this position for a second.
Do 2 sets of 8 repetitions on each leg.
You should feel your muscles burn after these exercises. Do this everyday on an empty stomach and you will be surprised by the results. Are you ready?