Routines for a more tonned and defined bottom

1. Weighted Butt-ups:
Purpose:To strengthen the muscles of the buttocks with some emphasis on your stomach and back as well.
Execution:
Lie down on your back with your knees bent.
Place and hold a small dumbbell over your hips.
Slowly push your pelvis to the ceiling as high as you can and squeeze your butt cheeks together (exhale)!
Relax and return to the starting position (inhale) and then repeat!
2. Weighted Abductor raise
Purpose:To strengthen the muscles of the outter thigh (abductor group).Execution:•
Lay on your right side, resting your upper body weight on your elbow.
place a small dumbbell on your upper top thigh, hold it in place for stability.
Using your hand for balance, lift your left leg upward as high as is comfortably possible (exhale) while making sure to keep the weight steady on your foot.
Hold for 3 seconds and slowly lower to starting position (inhale).
Repeat for the recommended repetitions and then repeat with the other leg.
3. Side squat steps:
Purpose:
An elite exercise used to challenge the inner (adductor muscles), outer (abductor muscles), front thighs and bottom
!Execution:
Place a step length-wise and start standing on top of it.
Take one big step off the side of the step, plant your foot and perform a squat (exhale).
As soon as the squat is complete, step back up onto the step and take a big step to the side of the step with the other foot for another squat.
Continue alternating each leg until the desired number of repetitions is achieved!
4. Side lunge kick:
Purpose:A more advanced exercise that adds a dynamic component and used to develop the muscles of the lower body with special emphasis on the thighs
Execution:
Stand with your feet just beyond shoulder-width apart.
Perform a squat by bending both knees to 90 degrees (inhale) keeping your back straight and sticking your butt out at the same time.
From this lowered position, pop up forcefully to the starting position and then perform a kick with your right leg (exhale).
As soon as your right leg lands, perform another squat only this time kick with your left leg at the top.
Continue alternating each leg until your desired number of repetitions is achieved.