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8 Best Workouts for a Perfect Butt

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If the eyes are the windows to the soul, the backside would have to be the window of the body. Your butt is really nothing more than a solid mass of muscle – or at least, it should be. And while there are plenty of exercises out there designed to target those often-neglected glutes, it’s hard to know where to start with this particular muscle group.

But there are plenty of benefits to getting your butt into shape – literally. Because the glutes are such a large muscle group, increasing muscle mass down there will do a lot to boost your metabolic rate, which will help you burn fat in other areas. And you’ll find that clothes will fit you better, too. Besides, the glutes do more than just make you look good. These muscles are crucial for the movement of your hips and lower back, and making them stronger will help improve your performance of ox jumps, deadlifts, and other heavy lifting activities.

And, at the risk of sounding shallow, we could all use a little more oomph in our walk away. Make sure they remember you coming and going with these exercises designed to tone and shape that butt. Best of all, you don’t even need a gym membership. All of these exercises can be performed at home with minimal equipment.

1. Squats

  • Stand with your feet apart at hip width, balancing your weight on your heels.
  • Squat down until your knees reach a 90-degree angle (Try not to lean forward and stick your butt back as far as possible).
  • Stand back up while keeping your weight on your heels.
  • Repeat for three sets of 20 reps.

Pretty much the first exercise that comes to mind when people think about toning their butt is squats. And there’s a good reason for that. Squats target hamstrings and quads as well as glutes, so they’ll help to tone and strengthen your legs as well as your butt. And best of all, they can be done almost anywhere. For an additional challenge, you could squat while holding some weights.

2. Lunges

  • Stand with one foot forward and one back, roughly three feet apart.
  • Bend both knees and drop to the floor on your back knee (Try to go straight down without lunging forward).
  • Press into your front heel to stand straight up.
  • Repeat for 3-4 sets of 15 reps for each leg.

Lunges are a wonderful exercise for glutes, hamstrings, and calves. And part of their popularity is due to their versatility. The activity described here is a classic lunge, but you could also do a walking lunge, where you step forward before dropping down into the lunge. You could carry dumbells to add more weight.

3. Fire Hydrant

  • Start on hands and knees with hands shoulder-width apart and knees at the width of your hips.
  • Keeping your knee bent, raise your left leg as high out to the side as you can.
  • Slowly return to the starting position.
  • Repeat with three sets of 15 reps for each leg.

As soon as you start performing this exercise, you’ll see right away why it’s called a fire hydrant. The action of raising your leg to the side makes you look a little like a dog peeing on a fire hydrant. But the goal here is not to make you look silly, I promise. This is a great exercise for toning not just your butt but also your thighs.

4. Glute Bridge

  • Lie on your back with knees bent and feet flat on the floor.
  • Raise your hips towards the ceiling, squeezing your glutes at the same time.
  • Lower your hips back to the floor.
  • Repeat for three sets of 20 reps.

This is one of those exercises that looks a lot easier than it is. But it’s a great way to target and tone not just your butt, but also your legs and abdominal muscles.

5. Donkey Kicks

  • Start on hands and knees, with hands at shoulder width apart and knees at the width of your hips.
  • Keeping your knee bent at 90 degrees as you raise your leg up behind you.
  • Keep your back straight as you lift and don’t try to raise your leg above the height of your torso.
  • Lower leg to the floor.
  • Repeat for three sets of 15 reps for each leg.

This is another excellent butt exercise that is more demanding than it seems at first. Right away, you’ll feel the burn in your butt. and it’s that tingle that tells you it’s working.

6. Side-Lying Leg Lift

  • Lie on one side with your legs straight and stacked one on top of the other.
  • Support your head on one arm and place the other hand on your waist.
  • Lift your top leg as high as you can while keeping the other leg on the floor.
  • Repeat for three sets of 15 reps for each leg.

This is a useful exercise to target not only the glutes but also the muscles on the outside of the hips. For additional value, you could use a resistance band around your knees or ankles to make it even more of a challenge.

7. Deadlift

  • Stand with your feet at hip-width holding a kettlebell or dumbbell.
  • Keep shoulders and back straight as you push your butt back and bend at the hips, lowering the weight to the floor slowly.
  • Return to start position, squeezing your glutes as you rise.
  • Repeat for three sets of 20 reps.

You’ll need some simple equipment for this move. But this kind of lifting is one of the surest ways to build up muscle mass. This move will strengthen your entire lower body, including glutes, hamstrings, thighs, calves and lower back.

8. Kettlebell Swings

  • Stand with feet a little more than shoulder-width apart.
  • With a kettlebell or dumbbell on the floor between your feet, lower your hands by hinging your hips and grab the handle.
  • Swing the kettlebell back between your legs.
  • Swing it forward by straightening your legs and squeezing your glutes and abs.
  • Bring the kettlebell up to chest height and hold for a second before lowering it back to the floor.
  • Repeat for three sets of 20 reps.

This demanding move will do a number on your glutes, hamstrings, abs, and shoulders. It’s almost a whole body workout in one move, and all you need is a kettlebell or dumbbell to pull it off. This is one technique that will have your butt looking like a million dollars in no time.

Getting The Butt Of Your Dreams

 

After years in the shadows, butts are finally getting their moment in the sun. But there’s no need to resort to surgery to get that perfect Instagram butt you’ve been trying to achieve. A little hard work is all it takes to make you look and feel a whole lot better. And that includes your butt.

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9 Best Exercises to Improve Hand & Finger Mobility

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Hands. They’re one of the things that make us different from all the other animals. (Except monkeys and apes. And raccoons. And koalas. And maybe some frogs.) Ever seen a dolphin try to play Fortnite? It isn’t pretty.

We use our hands every day, for almost everything we do. But because these appendages are so useful, we often forget that they’re more than just tools. Like any part of the body, they need to be looked after if they are going to continue performing at their best. Neglect your hands, and you may start to suffer from pain, stiffness, and lack of mobility.

Luckily, there is a lot you can do to keep your hands in good condition no matter what the world throws at them. Try some of these exercises to keep those hands at their very best.

1. Fists

  • Hold out your hand with the palm facing upwards.
  • Slowly bend your fingers into a fist, keeping the thumb on the outside.
  • Slowly uncurl your fist and straighten your fingers.
  • Repeat ten times for each hand.

This is a great exercise to relive your hands of stiffness. Like most hand exercises, it can be done anywhere and doesn’t take long. If your hands are often in a cramped position, use this method to loosen them up.

2. Finger Lifts

  • Place the palm of your hand flat on a table or other surface.
  • Slowly lift your thumb off the table.
  • Hold this position for five seconds, then lower your thi=umb back to the table.
  • Do the same for every finger on your hand.
  • Repeat ten times for each hand.

Conditions such as rheumatism and arthritis can cause swelling and stiffness in the hands, especially around the joints. This exercise will not only increase flexibility but over time it can help to strengthen the affected joints. For an added challenge, you can do all five fingers at once.

3. Finger Opposition

  • Place your hand on a table or other flat surface.
  • Bring the tip of your index finger to the top of your thumb to form an O shape.
  • Pinch for a second, then release.
  • Do the same with every finger on your hand.
  • Repeat twice for each hand.

This deceptively simple exercise is excellent for improving dexterity and reducing stiffness in swollen joints. It’s often part of physiotherapy for stroke victims since it helps them restore their flexibility and grip. But it has the same beneficial effects for anyone who uses it regularly.

4. Fingers Spread

  • Wrap your hand with a light resistance band or use putty.
  • Spread your fingers out to the sides, pushing against the resistance of the band.
  • Bring fingers back together.
  • Repeat ten times for each hand.

This is a great way to strengthen the muscles in your hand. We don’t always think of hands as being particularly muscular, but the muscles there are doing a very important job. Performing this exercise will give you improved grip strength and increase the endurance of your hands so that they are less susceptible to injury.

5. Fingers Interlaced

  • Interlace your fingers with your palms facing outwards.
  • Stretch your arms out in front of you with elbows straight.
  • Still keeping arms straight, reach your hands up towards the ceiling.
  • Hold your position for 10-15 seconds.

This is an excellent way to stretch your fingers and forearms. But more than that, it helps to improve your circulation, too. Try getting out of your chair and doing this a few times a day to also stretch your back and help your posture. You’ll start to feel the benefits right away.

6. Thumb Extension

 

  • Hold your hand out flat with your wrist straight.
  • Bend your thumb in towards your palm.
  • Hold for five seconds.
  • Repeat ten times for each hand.

Without a strong thumb, the strongest hand in the world would be far less useful. This exercise will make your thumb stronger, which will significantly improve your grip. Think about it. As useful as your fingers are, the thumb may be the most useful one of all. Look after your thumbs, and your thumbs will look after you.

7. Ball Squeeze

  • Take a soft tennis ball or stress ball in your hand.
  • Squeeze for 5 seconds.
  • Repeat 15-20 times per hand.

This technique improves your grip strength by strengthening the joints of your fingers as well as your wrist. It’s super easy to do – all you need is a ball. And as well as being good for your hands, it’s a way to relieve stress.

8. Eagle Arms

  • Extend your arms out in front of you.
  • Cross the right arm over the left arm – right arm on top.
  • Bend your elbows and place your right elbow in the crook of your left elbow.
  • Move your right arm to the right and your left to the left so that your hands pass each other.
  • Press your palms together.
  • Hold for 15 seconds.

This exercise is based on a yoga position and is a fantastic way to stretch out your hands and arms and increase flexibility. If you can’t do the pose perfectly on your first attempt, just get as close as you can. Over time, your flexibility will increase, and you’ll be able to do it easily.

9. Praying Position

 

  • Press your palms together in front of you, fingers pointing up to the ceiling.
  • Keep your elbows pointed out to the sides.
  • Lower your hands to waist height.
  • Hold for 20 seconds.

This is a technique that can be done anywhere, either sitting or standing. It stretches your fingers and the tendons in your arms, improving flexibility and reducing stiffness. It also makes you look wise and spiritual. Which is an added bonus?.

Give Your Hands A Hand

Your hands do so much for you, from holding your hot coffee to typing out an angry comment online. Don’t neglect them. These are simple exercises that require almost no special equipment, but they make a big difference to your health. So keep your hands happy for the long term.