Even though J. Lo, Kim K., and Beyoncé are blessed with a See-Through booty they still have to work out and keep it in shape. If you would like to build yours up, than the first thing you need to understand is that your buttock consists of 3 major muscle groups: the gluteus maximus, gluteus medius, and the gluteus minimus.
The truth is that all of these muscle groups need to be shaped, built and tightened. In order to look great from all angles you`ll need to work from all angles.
This 15 minutes booty-building routine is a perfect combination of strength and cardio. It engages all muscle groups and also burns fat in the same time. So get ready to build, tighten and lift!
Begin this exercise by lying on your back with knees bent and your feet planted (hip-width) on the floor just below your glutes. Than squeeze your glutes and in the same time drive through your heals while lifting your hips high. Gently go back to your previous position.
Repeat this exercise 30 times.
All Four Turnout
Your starting position is on the floor with all four and a flat back. Always keep your wrists just below your shoulders and knees below the hips. In order to start hover your right knee and cross your right thigh behind your left one. Lift your right leg up and out, but you knee should always stay slightly bended. Return and cross.
Do 30 reps on each side.
While lying on your back bent your knees and plant your feet in a hip-width distance below the glutes. Drive through your heals while squeezing your glutes to lift your hips high. Keep the balance with your left foot and extend the right one straight out. Kick you leg up while your hips are lifted and leveled. Slowly lower the leg down but do not touch the floor.
Do 30 reps with each leg
Face forward in a standing position with your feet wider than your hip width. Keep your knees and toes pointing out. Squat low, all the way down until your thighs are in a parallel position with the ground. Extend your legs and just explode straight up into a jump. Return to your beginner position.
Do only 15 reps.
All Fours Leg Kick
As in the previous exercise begins on all fours with a flat back with your wrists below your shoulders and knees below your hips. Hover your right knee to the same side but keep it parallel with your hips. Kick and extend your leg straight out to the side and then draw it back in but keep it always parallel to the ground.
Do 30 kicks on each side.
Rotating Squat Jump
Keep your hands together at center and start with your feet at a hip distance. Sit back while bending your knees into a deep squat. Twist the left rib cage right with your left elbow gently outside the left thigh. Jump off the floor by pressing into your feet and rotate the waist in the same time to the other side. When landing down lower again into your squat position twisting the right ribcage to the left leg.
Do 15 reps.
If your goal is to build muscle make sure you are taking enough protein. Always eat a balanced food with healthy fats, vegetables and fruits.