Are you ready to get those buns into shape?
With motivation and dedication on your side, you’ll achieve buns of steel in no time.
So without further delay, let’s get into theexercisesthat’ll help you achieve buns of steel.
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Do each exercise for 1 minute, and rest for 30 seconds in between movements.
This entire routine should take just about 15 minutes of your time.
Grab your yoga mat and foam roller, and it’s time to get started!
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And if your muscles can’t contract, they won’t grow.
Dedicate 1 minute to each buttcheek.
“Generally, moving through a stretch dynamically is a better preparatory approach.
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This warm-up movement will stretch your glute muscles “without relaxing them” and warm up your body.
Shift from one side to the other so that one knee bends and the other is straight.
Slowly lift your pelvis off the floor and squeeze towards the ceiling while exhaling.
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Keep [your] abs strong [and] back flat, and fully breathe out.
Slowly lower back down.”
Take this exercise to the next level by elevating your upper body on a bench.
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Rotation Squat
The Rotation Squat targets all of your glute muscles at the same time.
You’ll begin in a “close-stance, semi-squat position.”
Return to start and switch sides."
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Take this exercise to the next level by holding a set of dumbbells on your shoulders.
Don’t put weight on that foot.
If you have impeccable balance, try keeping your foot in the air.
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Repeat exercises one through three.
Figure 4 Stretch
Wrap things up with the Figure 4 Stretch.
Position yourself on your back.
Your left ankle should cross over your right knee as you bring your right thigh into your chest.
Hold this stretch for 30 seconds before repeating it on the other side.
To properly perform Skater Hops, Rogers instructs, “Start by standing with your feet hip distance apart.
Repeat on the opposite side.”
