Jennifer Lopez, Kate Middleton, the moment I mention these names, what comes to your mind. More than likely you too are thinking the same as I am, Yes you too wish to have athletic and well shaped buttocks like them. We all try to follow hard exercises like squats, beach workouts and go for crash diets. All this and more in a zest to get perfectly toned up buttocks. However squats is not the only key to achieve your goal, there are some wonderfully good exercises which will, help you to get desired results. Follow these no equipment exercises at home at your privacy. No need to spend helps on that beach workout DVD and gym equipment. Check out these six moves, each done for a minute and three reps :
1. Single Leg Glute
Lie flat on your back on the floor with knees bent and feet on the floor. Breathe in and squeeze your glutes, raise your right leg towards the ceiling and lift your body off the floor. Try to reach as high as you can and hold the position. Lower your buttocks and repeat the movement without touching the ground. Follow equal reps on opposite leg.
2. Hydrants With Leg Extension
Get your body on your fours with your knees hip width apart. Keep your knees bent at 90 degrees and raise a leg up to your hip and bring it out. Hold the position as long as you can and return back to starting position.
3. Rainbow Movement
Get your body on your fours with your knees hip width apart and place your palms firmly on the floor. Raise your right leg with your toe pointing towards the ceiling and lower your leg and slightly tap the floor. Squeeze your glutes and bring your leg outward and slightly tap the floor again. Return back to starting position to complete the rep and repeat the move on opposite leg.
4. Curtsy Lunges
Stand straight on the floor with your feet hips width apart and hands placed on your waist. Keep your hips square and bend your knees as your step your left feet out diagonally behind you. Hold the position for 1 to 2 seconds and press the right heel and return back to starting position. Repeat on the movement in the other leg.
5. Bear Plank Leg Lift
Bring your body to plank position with your body in straight line from your head to toes. Bend your knees to 90 degrees and lift your right leg and raise your heel towards the ceiling. Hold the position for 1 to 2 seconds and return back to starting position and continue the movement on the other leg.
6. Single Leg Dead Lift
Stand on the floor with your left leg bent, engage your glutes and slowly bend forward. Extend your left leg straight out behind you. Hold the position for a 1 to 2 send and return back to starting position. Follow the move on the other leg and complete 3 reps on each leg..