Nowadays ladies are addicted to exercises that will tone their body and strength their butt. Most of them who are exercising are lifting heavy-ass barbells as a quick way to add some volume on their butt.
If you are tired of the heavy-ass barbells you can get stick to the dumbbells. All you need is a pair of dumbbells, medium size or each to be weighted around 20 pounds. You will have to do a six exercises and repeat the same for three times. You will need to practices these movements each day, and once your body and butt get stronger you can increase the weight of the dumbbells.
Your exercise set need to be consisted of the following 6 exercises:
- Goblet Squat
Start the exercise by standing on both your feet.
The same need to be on a distance wider than the shoulder width.
Point your toes out slightly. Hold the dumbbell with both of your hands and place it on a same level with your chest.
Then push your hips back, bend your knees, and start lowering your body until your thighs reach a parallel position with the floor.
At this position your elbows will need to touch your knees. Keep your back straight all the time. Afterwards direct your weight on your heels and push yourself to the position as you have started.
Repeat this exercise for 15 times.
- Romanian Deadlifts
Take one dumbbell of a medium size in each hand.
Put your arms at your sides and bent your knees slightly.
While you are bending your knees, keep your arms straight and your knees bent.
Then try to lower the weight as much as possible, but without rounding your back.
The same needs to stay straight. In order to get back to the starting position, squeeze your glutes and pull yourself up, without the usage of your back.
Repeat this exercise for 15 times.
- Side Lunge with Bicep Curl
Get a pair of dumbbells in your hands. Stand with your feet and knees together.
Then as you are going to perform a bicep curl, bend your elbows so that you will bring your weight to your shoulders.
Start moving your arms towards the floor and make sure that your knee does not extend more than your toes.
Your right leg need to be straight as much as possible. To return to the starting position, push off through your left foot and perform a bicep curl.
This is a movement for the one side of the body. When you are done, switch the sides and do the exercise for the other side.
Repeat the exercise for 20 times or 10 repetitions for each side.
- Dumbbell Thrusters
Start the exercise by standing on your both feet.
Your legs need to be on a distance slightly wider than the hip width.
You should raise your arms up to the shoulders, bend your elbows, and hold the dumbbells to your ears.
Afterwards, while performing a movement as you are going to sit on a chair, bend your knees and keep your dumbbells on your heels.
In order to go back to the position where you have started, press the dumbbells overhear and straighten your knees.
Make 15 dumbbell thrusters of this exercise.
- Split Squat with Overhead Press
Star the exercise by holding the dumbbells at your shoulders with your hands facing out.
Then make 3 steps backward with your left foot and press the dumbbells to the ceiling.
Afterwards while you are bending your knees lower the dumbbells to your shoulders and make an angle of 90 degrees with your legs.
In order to go back to the starting position, straight your legs and press the dumbbells back positioning the same towards the ceiling.
This is a movement for the one side of the body. When completing the same, switch sides and make the same movement for the other side.
Make 10 repetitions for each side.
- Weighted Donkey Kick
Star the exercise by placing your body on all fours on the ground.
Then place a dumbbell in the crease of your right knee.
Bend your knee to an angle of 90 degrees and raise your right leg until you felt that your right glute is engaged.
Release your foot, squeeze your glute, and then pulse the foot towards the ceiling.
While making this movement the torso needs to stand straight, because the motion need to be done only in the hip joint.
Make this movement for 20 times, then switch the legs and repeat another 20 times for the other leg.