how to get bigger buttocks & thighs naturally fast in a week
TRANSCRIPT
1
Get a Super Rounded BeautifulButtock With these 3 Exercise’s.You will Notice Good Results inOne Week.In one Month You can Increaseyour Butt Size by 2.5 Inches
3
3. Heel Raises
4
Heel raises are excellent fordeveloping a rounder butt.You can use ankle weights orresistance bands to maintaintension for better musclegrowth in the glutes andhamstrings.
5
1. Begin on your hands and kneesin a tabletop position.
Drive the heel of one footstraight up towards the ceiling,maintaining a 90-degree angleat the knee.
At the top of the movement,take a second to flex the glutemuscles as you exhale.
6
2. Inhale as you slowly bringthe knee back down,crossing it over the oppositeknee.
7
Tip:For a more intense workout, do 1to 2 minutes on one leg, thencontinue with another 1 to 2minutes on the same leg, but thistime extending your leg straightout.Once this 2 to 4 minute set iscomplete, switch legs.
8
2. Jump Squats
9
Jump squats are great for gainingstrength and burning fat.1. To start, slowly lower yourself
into a squat making sure yourknees don't pass your toes.
This is called the safe-squatposition.
10
2. Next, spring up into astraight jump and land in thesame safe-squat position.Repeat this movementcontinuously for 30 seconds.
11
1. Single Leg Bridges
12
Leg bridges are great for yourbooty and build sexy VS modellegs.1. Lie on your back with onefoot flat on the ground and oneleg straight up in the air.
13
2. Exhale as you place your weight into the heel of the foot on the ground and drive your glutes up aiming to make your body straight from shoulder to knee. At the top of the movement, flex your glutes and inhale as you slowly return to start position. Repeat this for 20 repetitions per leg, pulsing at the top for 10 seconds at the end of each set.
14
15