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Repeat every exercise the following way:
One set is 12 repetitions. Do from one to three sets every time.
When the routine becomes too easy, add ankle weights or hand weight depending on the exercise.
You do not need to do all the exercises all the time, you may vary them so the body has to always work hard; otherwise, it gets used to the exercises and they are not as effective. You can do two or three exercises at the time.
Try to do this routine three times a week every other day.
Fitness routine: no more flat butt
Some of the best exercises for a great Butt are:
leg extensions
Lunges
Squats
Other types
Leg extensions with kicks or leg kicks
Get to the floor on knees and arms. Keep your back neutral and straight, your abdomen tucked in.
(see picture above)
Raise the leg on a 90-degrese angle as if you were going to hit the ceiling. Back to initial position, and repeat. Keep the back neutral. The leg should reach a level parallel to the back.
A variation of this exercise is to pulse your leg. Once the leg reaches a parallel position to your back, just keep kicking up. Do not bend your back, only your leg should be moving.
Leg extensions
Same as the previous exercise, but do not bend the knee. Let the leg be extended.
Read more: Lunges,
Squats, Aerobics
and others
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