Performing regular squats can help you only to burn the butt fat. However, the thing with the regular squats is that they just work the glutes from one point.
So, it is very important to incorporate different moves in your workout, so you can achieve the desired results. There are various types of squats that you can perform. Combined together, you will get the ultimate butt workout.
So, check them out!
How to perform these workouts?
You should do each exercise for 45-60 seconds in the following order. To get the best results, you should perform them in 3 sets.
Check out the workouts:
1. Single-Leg Glute Bridge
Lie on the back, bend your knees and put the soles of your feet on the floor. Stretch one leg, press your glutes and lift your hips up toward the ceiling as high as you can.
When the butt floats above the floor, make a pause then rehash without touching the ground to finish one rep.
Begin on each one of your fours. You should separate your knees to the width apart and place your wrists over the shoulders. Point toe, stretch your right leg and extend your foot toward the ceiling.
Bring back your leg slowly in order to touch the ground. As you raise the leg back to the initial position, make sure to press your glutes.
At that point, you should bring down your leg to touch the ground about a foot to one side of your stopping foot.
Begin on each one of your fours. Put your wrists over the shoulders and make sure your knees are hips-width separated.
Bend your knee to a 90-degree angle then raise your right leg out to the height of your hips and stretch your right leg straight out to the side.
Before you twist the knee again, make a pause then bring your leg back to the beginning position. This counts one rep. Return back to the initial position to finish one rep.
4. Heel-Lifted Sumo Squat
Spread your feet in the shoulders-width and place your toes in the outward direction. Elevate the left heel. You should lower your body to sit your hips back while you go down with your butt toward the floor.
Maintain the balance with your core and maintain your knees behind your toes. Make a pause then put the pressure into your right heel to return back into the initial position. This counts as one rep.
5. Curtsy Lunges
Begin with your feet spread at hips-width and your hands squeezed together at to the height of the chest. You should keep your hips square.
Move your left leg backwards in a diagonal and twist both your knees at a 90-degree angle. Make sure your knees are behind your toes.
Make a pause then put the pressure into your right heel so you can return back to the initial position as you stretch the left leg into a side kick. This counts as one rep.
6. Bear Plank Leg Lifts
Begin and bring board position. Put your shoulders over the wrist and make sure your body is in a straight line between your heels and the highest point of your head.
You should bend your knee at 90 degrees and raise your right leg. Make sure to move your heel toward your butt. With your foot bent and your glutes pressed, lift your right help towards the ceiling as high as you can.
Make a pause then move your right knee backwards to meet your left knee. This counts as one rep.
7. Sumo Squat to Calf Raise
Begin with your feet spread more than shoulder-width, and point your toes marginally outward. You should place the knees over the ankles.
Make sure to keep your chest higher and lower your knees so your thighs will be in a parallel position with the floor. Don’t forget to keep balance.
Lift one heel as high as you can without interrupting your balance. Then, bring it down to the floor and rehash on the inverse side. This counts as one rep. Keep on alternating sides!
8. Single-Leg Dead Lift
Stand on your right food and bend the other leg forward, knee at hip-tallness. You should use your glutes while you slowly lean forward, spreading both hands toward the ground as you stretch your left leg straight out behind you.
Make a pause then return back to the beginning position. This counts as one rep.
9. Squat to Sumo
Begin with your feet more extensive than shoulders-width separated. Place your toes indicating forward, make sure your knees are behind your toes, and sit your hips over into a squat.
As you turn your toes 45 degrees outward, pulse up a couple crawls and lower your hips more into your low squat. Pulse up to present your toes and as you make the pulsing keep on altering foot situating.