Squats and lunges are the preferred exercises for the shaping of the butt. However, not everyone can do them because of knee problems. Both exercises put too much strain on our knees, but if you’re suffering from knee pain, it can be very difficult to perform them. Don’t worry though – fitness trainer Jeanette Jenkins has invented an alternative workout plan that will shape your butt without the need for lungs or squats.
What’s The Secret?
These booty-blasting moves are suggested for people who are unable to do lunges and squats due to the pain in their knees. You should do them every day paying close attention to the number of repetitions and sets. Take a look at the video for more information:
Here are the exercises:
Butt Burner Toe Tap
Stand upright and go down in a light squat, then shift your weight on the left foot and tap the right foot backwards. Tap to the center, side and in the center again while keeping the left leg bent and your arms pumped. Do 15-20 repetitions per side and 2-3 sets of the exercise.
Side Toe Tap
Just like with the previous exercise, lower your body in a light squat, then shift your weight on the left foot and tap the right foot to the side. Extend your arms to the side as well, then tap the right foot to center and back. Continue doing this while lowering your arms 20-25 times per side in 2-3 sets.
Stand upright and keep your feet together while holding dumbbells in your hands. Shift your weight on the right foot and balance your body on the left toe. Now, lean forward and put your straight leg behind, then try reaching the right foot with the dumbbells in your hands. At the same time, keep your torso and core muscles tight. Aim for 15-20 reps per set for a total of 3 sets.
Stand upright on your right leg and your right arm over your head. Extend your left arm to the side, then lift the left leg backwards and pulse it up and down, but don’t touch the floor. Do 20-25 repetitions per side.
Kneeling Back Kick
Go down on all fours and engage your core, then lift the right knee off the floor and kick it back diagonally up. Return the leg slowly down, then repeat it with the left leg. Do 25 repetitions per side.
Just like in the previous exercise, go down on all fours, then engage your core and kick your left leg diagonally up behind you. Now, bring the leg slowly to the original position and kick it to the side, keeping it bent at a 90-degree angle. Do the same with the other leg and perform 16 repetitions per side.
Go down on all fours and engage your core, then lift the left knee to the side, kick the leg up and keep it parallel with your knee pointing forward. Go back to the starting position and repeat the exercise 16 times per side.
Go down on all fours with your shoulders over your wrists and hips over the knees. Now, engage your core, then lift the right leg backwards and straighten it. Pulse it up and down for a minute, then repeat on the other side. Do 16 repetitions per side.
Kneeling Bird-Dog Balance
Go down in the same position as the straight-leg pulse, then kick and straighten the right leg behind you and your left arm in front. Hold the position for 15 seconds, then repeat on the other side.
Leg Lift Hold
While down on all fours, lift and straighten the right leg behind you, then lift your leg as much as possible while lowering yourself on your elbows. Hold the position for 15 seconds, then repeat on the other side.
Lay down on your back and bend your knees, then engage your core, push into your feet and lift your body up. Pulse the hips up and down while squeezing your glutes for 20 repetitions.
Single-Leg Shoulder Bridge
Lay down on your back on the floor with your knees bent, then lift your hips off the ground. Lift the right leg up and pulse the hips up and down for a minute. Do 15-20 repetitions per side.