Remember to exhale when lowering the weights and exhale when you go back. Slowly go back to the position you started with and repeat with your right side. Take at least 15-20 steps in the same way. Keep your knee slightly bent. Ensure you keep the knees behind your toes throughout the exercise and don t arch the back. With the right foot step up onto the high step, lift your left knee to hip height. Lower the weight, contract your gluteus and stop when you knees reach a 90 degree angle. Cycling: Riding a bike can help you shape your thighs, hips and gluteus. Walking Lunges: Stand upright with your feet apart at your hip width.

Keep your arms straight and step behind a high step, about 6-12 inches high. With your left foot step down and repeat with your right side. Extension Step Ups: With your palms facing the sides of your body, hold dumbbells. Using your back foot push off, with the other foot move forward again taking a large step.If you are not in shape then you are not ready for the summer. Smith Machine Rear Squat: You can either use free weights or a Smith machine for this exercise. Contract your gluteus lift upwards in a motion projecting the hips towards the ceiling. Contract your butt while lifting your left leg towards the ceiling. When you move upwards exhale and inhale when you return to the position you started with. quilting embroidery machine Wholesalers To tone your gluteus, use your heel to push the pedal down and pull the pedal up during the upswing, this ensures that the entire leg is involved in the workout. Turn around when you are done and then repeat the process. Lying Gluteus Lift: Lie down on the floor with the knees bent. Bent Leg Reverse Kick Up: Get down on your knees and hands on a mat, raise the left leg parallel to the floor. Keep a shoulder distance between your feet. Move forward taking a large step, lower your body in such a way that the knee is aligned with your ankle and the back knee almost touches the floor.

Keep your arms straight and hold a pair of dumbbells. Allow your knee to bend slightly and let you right leg and arms support your body. Return to the first position and repeat the process. When lowering your body contract your gluteus.. Place the bar of the machine across your back; do not rest it on your neck. Use your arms to support yourself. Lower your hips again and stop before you touch the floor. Are you dreading the thought of getting your butt into a bikini? Try out some of the simple exercises listed in this article to tone and shape your butt. If you would like to make the exercise a little more difficult then use an ankle weight on the working leg. Also try lifting your butt upwards, contract and pedal slowly for brief periods