Honestly, I will never get tired of saying this: Confinement is our opportunity to better ourselves. We should really have a positive outlook through this crisis, and take it as a chance to improve our self-care routines. Wether you never hit the gym nor tried homemade beauty masks, this is the perfect time to start. Actually, we all have something we want to work on. Our mental health, managing our stress, or even bettering certain body parts. So, if you want to get out of confinement with a better but, this workout guide is for you. In fact, research say that ‘regular squats’ are not going to get you the butt of your dreams. Therefore, these enhanced butt-workouts you can do from home (and with no equipments needed) will help you kill time while achieving your goals.
One-Leg Glute Bridge
The point of this movement is to exercise your glute, and push your hips. Just lie on your back with your legs straight, then extend one leg at-a-time. When exhaling, squeeze your butt as you push your hip towards the ceiling. Take a second pause, then lower your butt to the floor without touching the ground. Repeat for 40-50 seconds.
Leg Extensions
Leg extensions are one of the easiest things to do. Start being on all fours, with your knees apart. Then, lift your leg to the hip level, and straighten it while extending it to the side. Once you do a kick, pause then return t to the starting position. Make sure to do few sets for each leg.
Rainbows
Similar to the starting position of the leg extensions. The only big difference is that you will be moving your straight leg from one side to the other, instead of raising it up to the ceiling. It’s very important to remember the point of the exercise, and keep squeezing your glutes, as you lift your leg to return back to the initial position.
Heel-Lifted Squats
Just like squats, but with a better result. Both feet should be shoulder-width apart, and your toes pointing upwards. Next, lower your butt to the floor, while keeping one foot pointing on toes. Use the other foot to stay balanced, and go up and down. Once you complete a set for each leg, try to squat while standing on both toes. This is really a good confinement exercise for a better butt.
Photos: Freepik, Giphy.