230 to 380
Forget dangerous, invasive plastic surgery and gaudy, awkward padded jeans and add this butt lifting workout routine to your regular exercise program.
The glutes are of course a muscle; one that happens to respond especially well to toning exercises. If you want a bigger, fuller, lifted butt, the moves in this workout can make a big difference.
As people age and/or become less physically active, the large glute muscle will loosen, which causes it to sag (because it is a large muscle with a great deal of mass).
Because the glute muscles expand upward and outward when they are strengthened, you can easily (well, relatively easy; exercise is work!) reverse a sagging bottom and get a perky, round butt by training with the video above. In a sense, this video is a sort of natural Brazilian buttock lift without surgery.
You should do these butt lifting exercises three to four times per week, giving your lower body a day of rest in between workouts (this “off” day for your legs can be a great time to turn the focus on toning the upper body).
Aside from being able to make a serious impact on your body’s shape and curves, this workout also burns a high number of calories because of all of the large muscle groups that it engages.
Doing this routine will target and tone the inner and outer thighs, hamstrings, quadriceps, calves, obliques, abdominals and lower back. It requires good balance, but even someone who lacks an excess of coordination can modify these exercises in order to find a version that will help to build their baseline agility.
Remember, the most important thing to focus on while you are doing a movement is form; always choose the hardest version of an exercise that you can do with perfect form. Sacrificing form will make for a less effective workout, so make those details a priority.
If you do this workout regularly (3 – 4 times a week), you should be able to tell a difference in your body composition as soon as two weeks after your first run-through. Keep at this calorie blasting bodyweight workout for a month and you will definitely notice a difference in your body tone and if you have incorporated healthy eating habits, likely a change in the number on the scale as well.
Depending on weight, gender, existing fitness level, actual exertion levels, lean muscle mass, and other variables, this routine will burn between 280-380 calories.